DAY 2– Chest / Horizontal Back / Rear Delt

Warm-Up

Each workout begins with a 10-15 minute warm-up all of your joints and muscles to get them ready for the workout. Feel free to use the warm-up I lay out in my Best Body workouts. The idea is to lube up your joints and warm up the muscles.

The Workout

Chest / Rear Delts

Perform the following 3 Chest / Rear Delt Supersets in series – 1,2,3

DB Fly / DB Press / DB Rear Delt Fly – 3 different positions (high incline/med incline/flat) – 5 minutes each position

  • 3 exercises back to back for 5 MINUTES – Set your timer
  • 5 reps per exercise per set – using a weight you could perform 10-15 reps with
  • Start with the High Incline version
  • No rest between exercises
  • After you’ve completed the 5 min of High Inclines, rest for a minute and adjust the bench to a mid-incline position
  • After 5 minutes of mid-inclines, adjust the bench to a flat position
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • Including rest periods, this should take 20 minutes

Horizontal Back

This time, you have 2 single arm exercises, followed by a 2 exercise superset

Standing 1 Arm Cable Row (you can substitute bands)

  • 1 exercise – 5 MINUTES – Set your timer
  • Set the cable stack/band in a low position
  • 5 reps per set – using a weight you could perform 10-15 reps with
  • Do 5 reps with the left hand, then do 5 reps with the right hand
  • After this set, move the position of the cable UP one notch
  • 5 reps left hand, 5 reps right hand
  • No rest between sets
  • Here’s what the mid position will look like
  • Continue moving the cable up one notch until you reach the high position or the 15 minutes are complete
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set

1 Arm Bodyweight Row (Smith Machine, suspension trainer, cable stack set to heaviest weight)

  • 1 exercise – 5 MINUTES – Set your timer
  • 5 reps per set – bodyweight only
  • Do 5 reps with the left hand, then do 5 reps with the right hand
  • As you tire, change the angle of the exercise…horizontal is harder, vertical is easier
  • No rest between sets
  • No partial reps – full range of motion

Cable Straight-Arm Push-down / Push-Ups (you can substitute a band for the cable)

  • 2 exercises – 5 MINUTES – Set your timer
  • 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
  • Do 5 reps push-downs, then do 5 reps with of push-ups
  • As you tire, I want you to sacrifice the number of reps instead of sacrificing form
  • If you can’t complete 5 reps on the pushdowns, lower the weight for the next set
  • If you can’t get 5 reps on push-ups give me 4..or 3..but keep the form tight
  • No rest between sets
  • No partial reps – full range of motion

That’s it for today, and if you don’t want a brutally sore upper body for the next 3 days, take a look at these post-workout pain-reducing techniques.

  • Next Hardgainer Workout is Arms & Core training