This is your last “pressing” day on my 8-Week Fat-loss Figure Trainer. I want you to really emphasize how your target muscles are working, and I want you to think about stretching and contracting them. That will help you prepare for your endgame, whether that’s a photo shoot, a contest, or just to look the best you can.
When you’re performing your triceps pressdowns and kickbacks it’s crucial that you make sure that your triceps are the only muscles that are working. Really isolate them and feel the stretch and contraction. Use a dumbbell or weight plate for kickbacks. Bend over and hold your upper arm parallel to the ground as you overemphasize that contraction, getting in that extra squeeze for another second or so without locking out your elbow joint.
For your shoulders training, I want you to do everything you can to isolate each shoulder muscle. It’s also crucial that when you switch from one side to the other that you make sure that your body is placed the same as it was for the other. That helps ensure that you don’t create imbalances in the development of your physique.
For single-arm cable front raises it’s crucial that you set your stance for both sides in the same place. You want to make sure that you’re working the front of your shoulders, making them just as juicy as the rest of the shoulder muscles. With your shoulder presses, you can press bilaterally or make any other changes you want. Just remember to hone in on those target muscles for this last move for shoulders on this Trainer.
With chest, I want you to perform the amount of work and volume you need. You know what I do, but you may need to add dumbbell or cable flyes just to bring in that last little bit of size or detail.
Once you’re done with your weight training, you should give your attention to your abs. Mine come in fairly easily through cutting calories and holding them tight during other moves. If that’s not the case for you, then I recommend that you reduce the number of reps you perform and really slow down the pace. Give each rep 10-15 seconds as you really think about that mind-muscle connection with this essential muscle group. Think about contracting, stretching and posing as you perform every rep.
And don’t forget your 20 minutes of cardio. That’s all for today! I’ll see you tomorrow for another leg day.
DAY 51—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: At this point in the program, it’s essential that you really make sure you’re getting in your water to help prevent fluid retention or dehydration. You can count the water you get in with your Hydra-Charge, but you should make certain that you’re getting in at least a gallon of water each day. We’re going to cut sodium in a couple days, but I don’t want you to do that yet. You’ll get a better result from cutting sodium if you do that for only the last 3 or so days before a contest or photo shoot.
