RSP Chiseled Phase 2: Day 16

It's time for two-a-days. Get back to the grind and crush today's workout!

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You've done it before, and you can do it again. Yesterday might have been a nice break from morning cardio, but today you'll get back to early wakeups and treadmill climbs. Getting strong doesn't mean you can forget about getting lean. After all, fat-loss is still our primary goal.

After your steady-state sweat session and some core work, you'll head back in the evening to train for that chiseled chest. Incline bench presses will challenge your pecs from a different angle, strengthening your upper chest and shoulders.

Alternating between a fixed barbell and dumbbells will allow you to adjust your hand and wrist positions so you can hit even more angles and muscle fibers. Let's go carve a killer chest!

A.M. Workout Steady-State Cardio and Abs

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

Abs
2

Machine crunch

4 sets of 15 reps
Machine crunch Machine crunch

3

Dumbbell weighted knee raise

4 sets of 10 reps
Dumbbell weighted knee raise Dumbbell weighted knee raise

4

Ab-wheel roll-out

4 sets of 10 reps
Ab-wheel roll-out Ab-wheel roll-out


P.M. Workout Chest

Chest
Warm-up
1

Push-up

3 sets of 20 reps
Pushups Pushups

2

Bench press

5 sets of 5 reps at 85% 1RM, 1-2 min. rest between sets
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

3

Incline bench press

5 sets of 5 reps at 85% 1RM, 1-2 min. rest between sets
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

4

Incline dumbbell press

5 sets of 5 reps at 85% 1RM, 1-2 min. rest between sets
Incline Dumbbell Press Incline Dumbbell Press

5

High-to-low cable cross-over

3 sets of 10 reps
High-to-low cable cross-over High-to-low cable cross-over

6

Lying dumbbell punch

2 sets to failure
Lying dumbbell punch Lying dumbbell punch


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