Chest day may not feel like the normal joyous event today after yesterday’s legs. It may not feel like it, but your body can handle this. The question is, can your mind?
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You have three body parts to tear down today. Chest and calves will get trained, in that order, together. Later, you’ll target upper abdominals separately.
Kris Gethin's 4Weeks2Shred Day 19 - Chest, Calves & Abs
Watch the video: 08:16
Bare your teeth, get psyched up inside, bring your adrenaline to the surface, and make this chest torture the best yet. Picture wire cables strung from the center of your sternum and spread across to your upper arms. Imagine them pulling your upper arms together as you press each movement and then stretching again when you perform the negative.
For each exercise, you will do 1 set of 10 repetitions. For the second set, you will again do 10 reps, rest for 10 seconds, drop the weight and then do another 10 reps. For the final set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 20 more reps. Rest for 20 seconds and do 10 more reps at the same weight.
Machine fly
3 sets of 10, 10/10, 10/20/10 reps, resting one second per rep of each rep in dropsets (for example: in set 3, rest 10 seconds, then 20 seconds)
Decline Dumbbell Flyes
3 sets of 10, 10/10, 10/20/10 reps
Incline Cable Flye
3 sets of 10, 10/10, 10/20/10 rep
Standing Calf Raises
3 sets of 10, 10/10, 10/20/10 reps
Swiss ball abdominal crunch
4 sets to failure
Cardio
45 min.
Twist
300 reps
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