Kris Gethin's 4Weeks2 Shred: Day 26 - Chest & Calves

Time passes differently when you’re approaching the finish line of a hard cut. Stay strong! This is your final non-cardio workout.

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Your body and brain may feel battle-worn today but that’s a small price to pay for the reward waiting. It’s only been four weeks, and already you are in better shape than you could’ve thought possible. All the pain is mixed with pleasure as we get through this chest workout.

Kris Gethin's 4Weeks2Shred Day 26 - Chest & Calves
Watch the video: 07:12


Your carbs will drop down again today for the last time. You will be on the same amount tomorrow. Here is the amount you will be taking in today:

Day 26: .28 x lbs. of bodyweight. Example: 200 lbs. x .28 = 56 g of starchy carbs.

I’m utilizing mostly machines today to ensure that a pump, mind-muscle connection, and contractions are at the top of our pecking order. Often you may find yourself choosing a weight that you believe is easy, but then failure finds you early. If this happens, I recommend you pause for 2 or 3 seconds between reps until you reach your desired rep count.

We are trying to reach failure, but if you have a training partner, avoid incorporating forced or negative reps. We need to keep inflammation within the body as low as possible so we don’t hold too much subcutaneous water before our “after” picture, and to avoid injury. Today is our last workout of this series, so dig deep!

For these exercises, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 5 more reps. For the second set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and do 10 more reps. For the third set, do 1 set of 20 reps at the same weight.

Day 26 AM: Chest & Calves
1

Incline hammer press

3 sets of 10/5, 10/10, 20 reps, resting one second per rep of each rep in dropsets (for example: in sets 1 and 2, rest 10 seconds before dropset)
Leverage Incline Chest Press Leverage Incline Chest Press

2

Flat hammer press

3 sets of 10/5, 10/10, 20 reps
Leverage Chest Press Leverage Chest Press

3

Cable Crossover

3 sets of 10/5, 10/10, 20 reps
Cable Crossover Cable Crossover

4

Calf Press On The Leg Press Machine

3 sets of 10/5, 10/10, 20 reps
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

5

Cardio

50 min.
Jogging-Treadmill Jogging-Treadmill

6

Twist

300 reps
Twist Twist

Day 26 PM: Cardio
1

Cardio

50 min.
Jogging-Treadmill Jogging-Treadmill


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