RSP Chiseled Phase 2: Day 24

RSP Chiseled will help you look great, no matter what time of year it is. Get into the gym and build strong shoulder caps you can be proud of and show off all year long.

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After you build up your boulder shoulders with presses and raises, take some time to raise a fork to proper nutrition. Today's no-cardio protocol means you'll have some extra time for meal prep, so fire up the stove and cook that chicken and sweet potato.

Remember, nutrition is more than half the battle. If you're not making meals ahead of time, you're setting yourself up for failure.

Shoulders
Warm-up
1
Standing Dumbbell Press Standing Dumbbell Press

2

Standing military barbell press

4 sets of 6 reps at 85% 1RM, 60 sec. rest between sets
Standing military barbell press Standing military barbell press

3

Seated press

4 sets of 6 reps at 85% 1RM, 60 sec. rest between sets
Seated Dumbbell Press Seated Dumbbell Press

4

Standing behind-the-neck barbell press

4 sets of 8 reps at 80% 1RM, 45 sec, rest between sets
Standing behind-the-neck barbell press xxxnamexxx

5

Standing lateral raise

4 sets of 8 reps
Side Lateral Raise Side Lateral Raise

6

Plate front raise

3 sets of 10-12 reps
Plate front raise Plate front raise

7

Dumbbell air punch

4 sets of max reps
Dumbbell air punch Dumbbell air punch


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