Need Help? Customer Support 1-866-236-8417

Kris Gethin's 8-Week Hardcore Daily Video Trainer, Day 16: Chest and Shoulders

Every workout adds up, and any steps in the right direction—no matter how small—are progress. Today, keep pushing forward with this intense chest and shoulder workout.

Back | Main | Next

At this point, you've trained long enough to gain momentum. You should be hungry for results. It's easy to make excuses and feel disheartened, but always be mindful that every workout counts toward your end result. Keep pushing yourself to the limit.

In today’s chest and shoulder workout, there are a lot of unconventional exercises included, which are going to make your muscles work in a way they've never had to before. You'll be doing moves that may be new to you, like rollout flyes, where you use two barbells to put your chest to the test, and squat press shoulder presses, where you'll use the hack-squat machine in an entirely new way. Tag me in your socials using #HardcoreTrainer2 and let me know if you liked the exercises. Let's get to it!

Day 16: Chest and Shoulders
1

Morning Cardio

30 minutes.
Running, Treadmill Running, Treadmill

Superset
2

Incline Dumbbell Fly

3 sets of 10 reps, alternating each rep with a rep of the press
Incline Dumbbell Flyes Incline Dumbbell Flyes

Incline Dumbbell Press

3 sets of 10 reps, alternating each rep with a rep of the fly. Start by performing an incline dumbbell fly, pausing at the end of the movement. Bend your elbows to lower the weight toward the chest, then extend your arms to press the weight back to the starting position. That’s one rep each exercise, for a total of two reps. Rest 60 sec.
Incline Dumbbell Press Incline Dumbbell Press

Superset
3

Incline Close-Grip Dumbbell Press

10 reps, no rest
Close-Grip Dumbbell Press Close-Grip Dumbbell Press

Incline Dumbbell Press

10 reps, rest 60 sec.
Incline Dumbbell Press Incline Dumbbell Press

Superset
4

Rollout Fly

3 sets of 10 reps, no rest
Rollout Flyes Rollout Flyes

Push-up

3 sets of 10 reps, rest 60 sec.
Pushups Pushups

5

Smith Machine weighted push-up

3 sets of 10/10 reps. Perform the first 10 reps of weighted push-ups, then remove the bar and immediately do another 10 reps using bodyweight only. Rest 60 sec.
Bar Push-Up Smith Machine Bar Push-Up Smith Machine

6

Smith Machine Close-Grip Press

3 dropsets of 10 reps, using the side of the machine rather than the bar. All three sets are dropsets. Perform 10 reps, then reduce the weight and perform another 10 reps. Rest 60 sec.
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

7

Squat Press Shoulder press

3 dropsets of 10 reps, using squat press or hack squat machine if possible, or overhead press machine if not. Perform 10 reps, then reduce the weight and complete another 10 reps. Rest 60 sec.
Hack Squat Hack Squat

8

Single-arm landmine press

3 sets of 20 reps per arm, rest 60 sec.
Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press

Superset
9

Single-arm bent-over rear delt raise

3 sets of 10-12 reps, no rest
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

Single-arm rear delt raise

3 sets of 10-12 reps, no rest
Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Lying One-Arm Rear Lateral Raise

10

Evening Cardio

30 minutes.
Running, Treadmill Running, Treadmill


Back | Main | Next