This is our third pressing day on 8-Week Fat-loss Figure Trainer. Today, I’m recommending that you shake things up a bit and perform supersets for both triceps and shoulders if you haven’t done that already.
For triceps, you’ll perform kickbacks for one arm performed immediately by kickbacks for the other arm. Then, you’ll transition directly into a set of cable pressdowns using both arms. After that superset of 75 reps, you’ll rest for 60-90 seconds. Then I recommend that begin your second superset with the other-side arm first so that they get more balanced work during the pressdowns. You can perform 4 rather than 3 of these supersets to make sure both sides are getting the same amount of work and rest.
Then, you’ll mix up your shoulder training in a similar way, if you haven’t already. Perform a sets of lateral raises, followed immediately by a set of front plate raises. Transition right after into dumbbell shoulder presses, and finish off with rear-delt flyes. Rest about 60-90 seconds before performing this shoulder giant set again for a total of 4 circuits.
For your shoulder giant sets, I want you to check your ego at the door. Choose the weight for each exercise that allows you to perform every rep of every set with perfect form. Keep in mind that the goal is to work your shoulder muscles to complete fatigue—not to lift as much weight as you can. Also, keep your rep pace consistent, emphasizing both the contraction and stretch of every rep. At the end of these four giant sets make sure that your shoulders have given all they have to give.
You’re going to finish off this workout with one-off moves: incline dumbbell chest presses followed by all-around-the-worlds. For dumbbell chest presses, you’ve probably noticed that I set my seat very high—at about a 60-degree angle to really target upper chest. That’s the area I want to hone while I’m shedding fat, but you should choose the angle that works best for you. For me, this angle really helps me tie in my shoulders and upper chest. But choose the angle and exercises that help you get your physique into fighting shape.
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Triceps cable kickbacks
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3 SETS / 25 REPS
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Triceps Pressdowns
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3 SETS / 25 REPS
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Dumbbell Lateral Raises
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4 SETS / 15 REPS
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Front plate raises
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4 SETS / 15 REPS
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Dumbbell shoulder presses
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4 SETS / 15 REPS
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| Rear-delt flyes |
4 SETS / 15 REPS
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| Incline dumbbell chest presses |
4 SETS / 15 REPS
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| Around the worlds |
1 SETS / 15 REPS
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| Twisting floor crunches |
3 SETS / 15 REPS
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| Wheel roll outs |
3 SETS / 15 REPS
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| Cardio |
20 MINUTES |
CYDNEY SAYS:
Muscle confusion is an important component of my training. That’s why I’m adding supersets and giant sets to today’s workout. While we’re using the same exercises, this strategy will provide additional stimulation that you’re muscles are not expecting.
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