RSP Chiseled Phase 1: Day 9

Get up early and get to work. Spend the morning burning fat and etching a six-pack. After work, build boulder shoulders.

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By now, you may be getting a little tired of training twice per day, but the work you're doing right now will pay big dividends throughout the rest of the trainer—I promise! Phase 1 requires the most time, but I designed it that way, to lay the foundation for the rest of the trainer.

If you do all of the work I've programmed, your body will be better able to do the work in the following phases, which will increase your work capacity and growth potential.

A.M. Workout Steady-State Cardio and Abs

Steady-State Cardio and Abs
Steady-State Cardio
1
Jogging-Treadmill Jogging-Treadmill

Abs
2

Decline crunch

4 sets of 20 reps
Decline Crunch Decline Crunch

3

Hanging leg raise

4 sets of max reps
Hanging Leg Raise Hanging Leg Raise

4

Decline Russian twist

4 sets of 20 reps
Decline Russian twist Decline Russian twist


P.M. workout Shoulders

Shoulders
Warm-up
1
Handstand Push-Ups Handstand Push-Ups

2

Standing military press

4 sets of 12 reps, 45 sec. rest between sets
Standing Military Press Standing Military Press

3

Behind-the-neck military press

3 triple dropsets of 6, 8, 8, reps, 60 sec. rest between sets
Behind-the-neck military press Behind-the-neck military press

4

Linear jammer

3 triple dropsets of 6, 8, 8, reps, 60 sec. rest between sets
Linear jammer Linear jammer

5

Standing side lateral raise

3 sets of 15-20 reps, 20 sec. rest between sets
Standing side lateral raise Standing side lateral raise

6

Dumbbell rear-delt fly

3 sets of 15 reps, 20 sec. rest between sets
Dumbbell rear-delt fly Dumbbell rear-delt fly

7

Battle ropes

3 sets to failure
Battling Ropes Battling Ropes


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