Now that you’re in the second-to-last week of my program, I want you to really emphasize what you need to do to complete my 8-Week Fat-loss Figure Trainer. At times, that will mean following exactly what I say. At others it will mean making adaptations you need to allow your figure to appear as lean and tight (and full) as possible.
Today’s workout begins with your triceps work. You can perform these moves as a superset or you can perform all of one exercise ahead of the other. Regardless, I really want you to emphasize the squeeze and contraction in your triceps. Keep your chest lifted and your spine straight for both triceps pressdowns and kickbacks—that’s true even in the bent-over position. Take a look at my video to see how I position my upper body.
Keep in mind that you want a full extension for every move. You can slow the motion if you want your triceps to grow a little more. But if you want to bring in more detail, then pick up the pace for each rep, keeping it smooth. That will drive blood into the muscle for a pump that doesn’t over develop musculature.
As we transition to shoulders, I want you to consider how you should put together this aspect of your workout for today. We’re going to include single-arm cable lateral raises to target middle delts; then we’re going with single-arm cable front raises for front delts; the third move is single-arm presses (which can be performed with a cable, machine or dumbbells); and we’re going to finish up with a cable move to target rear delts.
You can build these shoulder exercises into a giant set where you perform one set of all exercises and then rotate through that sequence four times. Another option is to perform a left-side giant set followed by a right-side giant set. As I always say, choose the option that works best for you.
One final note on rear delts: I want you to choose the cable placement where you really feel your rear delts work. That varies from one person to another. The key is to set your body so that it’s at least arm’s length away from the apparatus. You can also bend at the hips just a bit if that helps you feel your rear delts work a little more.
For chest, you can go easy if you went hard with shoulders. However, if chest is your weakness, then I really want you to emphasize that muscle group as we approach the end of this 8-Week Fat-loss Figure Trainer. I can’t stress this enough: You need to do you. Take my advice and make it yours.
Never forget the importance of your steady-state cardio. While I have suggested performing 20 minutes in my charts, I want you to perform the amount that’s right for you. Regardless of how many minutes you perform, you should always perform 5 sessions per week. Remember that cardio not only burns calories, but it also supports recovery from intense workouts when reducing calories to burn body fat.
DAY 44—Triceps, Shoulders and Chest Workout
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Triceps pressdowns
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3 SETS / 25 REPS
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| Triceps kickbacks |
3 SETS / 25 REPS
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Single-arm cable lateral raises
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4 SETS / 15 REPS
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Single-arm cable front raises
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4 SETS / 15 REPS
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Single-arm cable shoulder presses
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4 SETS / 15 REPS
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| Single-arm cable rear-delt flyes |
4 SETS / 15 REPS
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| Incline cable chest presses |
4 SETS / 15 REPS
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| Around the worlds |
1 SETS / 15 REPS
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| Ball crunches |
3 SETS / 15 REPS
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| Bench leg raises |
3 SETS / 15 REPS
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| Cardio |
20 MINUTES |
CYDNEY SAYS: If you work out with a partner or a trainer, then you can ask them to touch you in the specific place in the muscle that you’re training. This helps you develop the mind-muscle connection to work that target muscle. This is especially effective with smaller muscles such as rear delts, and it helps you learn to contract that muscle when you’re posing in addition to when you’re working it with weights.
