Kris Gethin's 4Weeks2 Shred: Day 5 - Chest & Calves

Today's chest routine is only three movements, but don't expect it to be easy. The final reps will rival your toughest routines ever!

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Today is many people's favorite body part to train: chest! We will be using machines all of today, but if you only have dumbbells, barbells, or cables available to you, that's fine. Just follow similar movements at similar angles.

My cardio is very rarely shown in this video series because I figured it would be boring for you to watch, but remember it's very important to your success that you do it every day twice per day. Yes, it can be boring, so be sure to upload music, podcasts, and audiobooks to your music player or phone.

Chest and Calves Workout Kris Gethin's 4Weeks2Shred
Watch the video - 5:15



I even have my own album out on iTunes called "Cheap Sympathy" by Imperfect Intruder, and I have an audiobook available on www.krisgethin.com if you would like to better pass the time. Try to justify your time doing cardio knowing it's great for your overall health, it’s increasing your heart strength, lowering the risk of high cholesterol, and improving the assimilation of your food as well as getting you ripped.



For each exercise, you will do 1 set of 10 repetitions. For the second set, you will do 1 set of 10 repetitions and then rest for 10 seconds, drop the weight and immediately do 20 more reps. For the final set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 20 more reps. Then, rest for 20 seconds, drop the weight again and do 30 final reps.

Day 5: AM Chest & Calves
1

Decline Chest Press

3 sets of 10, 10/20, 10/20/30 reps, resting one second per rep of each rep in dropsets (for example: in set 3, rest 10 seconds, then 20 seconds)
Leverage Decline Chest Press Leverage Decline Chest Press

2

Incline Chest Press

3 sets of 10, 10/20, 10/20/30 reps
Leverage Incline Chest Press Leverage Incline Chest Press

3

Lower fly machine cross-over

3 sets of 10, 10/20, 10/20/30 reps
Cable Crossover Cable Crossover

4

Calf Raise

3 sets of 10, 10/20, 10/20/30 reps
Standing Barbell Calf Raise Standing Barbell Calf Raise

5

Cardio

30 min.
Step Mill Step Mill

6

Twist

300 reps
Twist Twist


Day 5: PM Cardio & Abs
1

Cardio

30 min.
Step Mill Step Mill

2

Decline sit-up

5 sets to failure
Decline Crunch Decline Crunch


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