RSP Chiseled Phase 4: Day 48

This is your third and final double cardio day this week! By now you know the demands of this training. Adapt and challenge yourself!

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One of the biggest problems with cardio is complacency. Doing 20 minutes of intervals at the same speed or intensity over and over will not garner the best results. For this program, you need to go beyond that base level.

When you push the treadmill faster or increase the incline, you challenge your body with new stimulus. Interval training is difficult as it is, and but realize that the harder you push, the greater effects the training will have.

You'll be amazed by what your body can do when it's challenged. You know you are stronger than you think, but—believe it or not—you can run harder and faster for longer than you think!

Shoulders
Warm-Up
1

Dumbbell Shoulder Press

3 sets of 20 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Superset
2

Standing Military Press

4 sets of 12 reps
Standing Military Press Standing Military Press

Barbell Front Raise

4 sets of 15 reps, rest 45 seconds between sets
Barbell Front Raise Barbell Front Raise

Superset
3
Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck

Standing Side Lateral Raise

4 sets of 15 reps, rest 45 seconds between sets
Standing Side Lateral Raise Standing Side Lateral Raise

4

Standing Alternating Dumbbell Press

4 sets of 12 reps, rest 45 seconds between sets
Standing Alternating Dumbbell Press Standing Alternating Dumbbell Press

5

Front Plate Raise

4 sets of 12 reps, rest 45 seconds between sets
Front Plate Raise Front Plate Raise

Giant Set
6

Dumbbell Front Raise

4 sets of 10 reps
Dumbbell Front Raise Dumbbell Front Raise

Side Lateral Raise

4 sets of 10 reps
Side Lateral Raise Side Lateral Raise

Seated Bent-Over Rear Delt Raise

4 sets of 10 reps, rest 45 seconds between sets
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise


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