25% OFF w. CODE: BFCM /// FREE SHAKER $80+ & CREATINE $100+
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8-Week Hardcore Daily Video Trainer - Banner Image

Day 51:Chest & Shoulders

Overview: 8-week hardcore trainer
Overview: training
Overview: nutrition
Overview: supplements
Day 1: quads, lower abs & calves
Day 2: chest & shoulders
Day 3: arms
Day 4: lower back, hamstrings & upper abs
Day 5: upper back & calves
Day 6: active rest day
Day 7: active rest day
Day 8: quads, lower abs & calves
Day 9: chest & shoulders
Day 10: arms
Day 11: lower back, hamstrings & upper abs
Day 12: upper back & calves
Day 13: active rest day
Day 14: active rest day
Day 15: legs, calves & lower abs
Day 16: chest & shoulders
Day 17: arms
Day 18: hamstrings, lower back & upper abs
Day 19: back & calves
Day 20: active rest day
Day 21: active rest day
Day 22: quads, calves, and lower abs
Day 23: chest & shoulders
Day 24: arms
Day 25: hamstrings, lower back & abs
Day 26: back and calves
Day 27: active rest day
Day 28: active rest day
Day 29: quads
Day 30: chest & shoulders
Day 31: arms
Day 32: hamstrings, lower back & upper abs
Day 33: upper back & calves
Day 34: active rest day
Day 35: active rest day
Day 36: quads & calves
Day 37: chest & shoulders
Day 38: arms
Day 39: hamstrings, lower back & upper abs
Day 40: upper back & calves
Day 41: active rest day
Day 42: active rest day
Day 43: quads, calves & lower abs
Day 44: chest & shoulders
Day 45: arms
Day 46: hamstrings, lower back and upper abs
Day 47: back & calves
Day 48: active rest day
Day 49: active rest day
Day 50: quads, calves & lower abs
Day 51: chest & shoulders
Day 52: arms
Day 53: hamstrings, lower back & upper abs
Day 54: upper back & calves
Day 55: judgement day!
Day 56: photo shoot day

You’ll have noticed that the theme of this week has far less exercise variation but a lot more sets. We’re just keeping things simple now and allowing the intensity to do its work for us. Combined with the two 55-minute cardio sessions, these workouts are going to leave you running on vapors, but this is where the fat really starts to come off and expose your physique like you’ve never seen it before.

I’m very proud of you for reaching this far because I know just how tough it can be; I find it hard as well. People will often mistake me as somebody who just gets to do this for a living in itself, which is so far from the truth. I’ve been filming this program every single day for you, while juggling my business and work commitments which is highly demanding, to say the least. This is about being in control of my environment, which I’ve successfully done. I hope you have as well.

Right, my PRE-KAGED is kicking in, so it’s time to crush chest and shoulders one last time.

Morning Cardio - 55 Minutes

Chest & Shoulders Workout

Chest

1. Incline Dumbbell Fly
5 Sets x 30, 25, 20, 15, 10 Reps

Start by performing an incline dumbbell fly, pausing at the end of the movement. Bend your elbows to lower the weight toward the chest, then extend your arms to press the weight back to the starting position. That’s one rep. Repeat for reps.
- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.

2. Decline Dumbbell Fly
5 Sets x 10, 15, 20, 25, 30 Reps

Start by performing a decline dumbbell fly, pausing at the end of the movement. Bend your elbows to lower the weight toward the chest, then extend your arms to press the weight back to the starting position. That’s one rep. Repeat for reps.
- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.

Shoulders

3. Front Dumbbell Raise & Press Combo
5 Sets x 30, 25, 20, 15, 10 Reps

Starting with the front dumbbell raise, lift the dumbbells overhead and pause at the top of the movement. Bend elbows to slowly lower the dumbbells to shoulder height, then press back up and lower back to thighs. That’s one rep. Repeat for reps.
- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.

4. Incline rear Delt raises
5 Sets x 10, 15, 20, 25, 30 Reps

- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.

Evening Cardio - 55 Minutes

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