You can perform your triceps pressdowns and kickbacks as a superset if you prefer. Notice that I’m performing pressdowns with a cable and kickbacks with a weight plate. But I’m doing the latter at the cable apparatus so I can transition back and forth without rest. If you’re going to superset, then I recommend you perform pressdowns followed immediately by kickbacks for the same side. Then switch to the other side for both moves. Do not rest throughout this superset as your resting side has plenty of time to recover while you’re working the other. Choose the weights that allow you to perform 50 reps without rest for each side.
Next, we transition to our shoulders work. For single-arm cable raises, I want you to take note of how I perform these in my video. Take a look at how I lean out to the side to get some extra pull against gravity. It’s crucial that you keep all the movement in your middle delts for this move. Alternate from side to side without resting throughout the 4 sets of this exercise.
Your lower-body positioning is crucial for shoulders work. For single-arm cable front raises, I separate my legs to create a stable base that’s square to the machine. That’s especially important when you’re performing this move in a unilateral fashion, where it’s easier to bring in other muscle groups that take the emphasis off your front delts.
Single-arm shoulder presses are a great exercise, but they are far less common than the bilateral version (where you press the weights at the same time with both sides). When you’re performing unilateral shoulder presses your resting side should still be activated while the other works—and perform these in an alternating fashion rather than all for one side before the other. Finish off your shoulders work with single-arm cable rear-delt flyes.
As you know, I train my chest as needed. For Phase Two, I’m using incline cable chest presses. For this move, I like to elevate my feet because that is a more comfortable position for me. You can also keep your feet on the ground if that is more comfortable for you.
Finish up the weight-training portion of today’s workout with all-around-the-worlds. Keep this move smooth and don’t use momentum. Really emphasize the work in your target muscles for each aspect of this one-off finishing move.
For abs, you should include the volume that you need. I am fine with performing only about 2 moves for a total of 6 sets. Today, I’m using ball crunches to work the top of my abs and leg raises to work the bottom portion. This is an easy abs workout, but you may want to challenge yourself by adding more exercises or sets.
DAY 37—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: Keep track of everything you’re doing in your journal. As you get deeper into my 8-Week Fat-loss Figure Trainer, you should be getting a better sense of what’s working for you. I want you to connect with you. Take the advice that I’m offering as it works for you, but be thoughtful and nimble in making adaptations.
