I'm excited that it's chest day. I'm definitely ready to get back in the gym and hit the weights. To be honest, I'm not a huge fan of rest days. They're great for the body, but they always leave me itching to get up, get moving, and get after it. Ready to attack the iron with me?
This week, we're going to switch up the order of the exercises. So, we're going to take last week's final set of 30 reps and move it to the beginning of the workout. Instead of doing 10 sets of reverse-grip decline bench, we're going to start with one set of 30 reps of single-arm top cable fly.
By doing the fly first, we're pre-exhausting the muscles a little bit. When we do this, we're not only warming up the pecs for the workout, but we're effectively exhausting more muscle fibers across various rep ranges so they can grow.
Because we're pre-exhausting the muscle, you may not be able to lift as much weight on the decline bench as you did last week. Don't stress. This purpose of this program isn't to improve your bench numbers; it's to get your physique dialed in.
30 days out Day 8
Watch The Video - 6:40
Workout Tip Warming up
I'm a dynamic warm-up kind of guy, which means I like to warm up my muscles in conjunction with an actual movement. I like to start with lighter weight and work my way up into heavier weights.
In the workout today, we're going to be doing heavy triples. It will alleviate some of your chance of injury if you work up to your heaviest weight instead of just throwing on plates.
I don't really stretch. I don't think static stretching is a good idea before you lift. I always preach dynamic warm-ups, and that's what I want you guys to do for the duration of this trainer. If you do like to stretch, do it after the workout.
Exercise Tip Cardio
This week, we're throwing in another round of Tabata. On your major muscle group days, you'll have two rounds of Tabata before you do steady-state cardio instead of just one. Instead of completing 25 minutes of steady-state cardio, however, you'll do only 20.
Success Tip Eating Out
Because we don't have a lot of time during this trainer, you can't really cheat on the nutrition plan. There just aren't enough days to make up for a bad nutrition day. The best way to control what and when you eat is to prepare everything yourself. However, when you're on the road like I am right now, you may end up eating at a restaurant.
If that happens, make sure you order what you want, even if it's not explicitly on the menu. If you want a steak, make sure you order it without butter, a cream-based sauce, or anything like that. If you order asparagus, make sure you order it without butter or oil. You can still enjoy an evening out, but you have to make adjustments to menu items because they're usually not going to help you get lean.
Single-Arm Top Cable Fly (shown two-armed)1 set of 30 ascending reps per arm
Reverse-Grip Decline Smith Machine Press (shown with flat bench)10 sets of 3 reps, 30 seconds rest between sets
- Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
- Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
- Steady-State Cardio: 25 minutes
Tabata cardio options
- Treadmill sprint
- Jump rope
- Speed row
- Kettlebell swing
- High knees
- Side-to-side shuffle
- Shuttle run
- Jump Lunge
Steady-State Cardio Options
- Incline treadmill walk
- Stair mill
- ARC trainer
- Low-intensity jog
- Stationary bike
- Low-intensity row