Week One - Day One - Chest & Shoulders

Day One. Time to hit the Gym and reach some goals. Each day, I'll take you through my workout. Each week I'll let you know my weightloss and waist measurement. If you do the same in the comments below, all the better! Check with your Doctor before beginning and Diet or Exercise program. My workouts change every month, so keep up. If you keep to a strict Diet and Workout schedule, you'll hit your goals a lot quicker. If you don't understand any of these movements, check YouTube for video demonstrations. It's Day One. We're motivated, we're ready, Here we go:

Shoulders & Chest

Chest. Progressive Bench Press. Four sets. Five reps for each set. First, find your One Rep Max lift. For example, let's say your One Rep Max is 100lbs. The sets would look like this.

Set One: 60% = 60lbs

Set Two: 65% = 65lbs

Set Three: 75% = 75Lbs

Set Four: 75% = 75lbs

Next Monday these percentages will go up. So don't try to be a hero this week.

Shoulders

Dumbell Shoulder Press. Four sets. 10 Reps. 60 second rest between sets. Down slowly - explode up. It's okay to grunt on this one. By your third set, you should be beginning to struggle to get the weight up. If not, you are not lifting enough. . If you are struggling in your first or second set, you need to lower the weight. My Girlfriend April started with 2.5lb Dumbells. And what's the most important word in that sentence? Started.



Behind the Neck Press. Four Sets. 10 Reps. 60 second rest between sets. By the third set, you should be beginning to struggle to get the weight up. If not, you are not lifting enough. If you are struggling on your first or second set, lower the weight.





Cuban Press. Three sets. Ten Reps. 60 second break between sets. Form is Everything. By your second set, you should be feeling the burn. If not, you are not lifting enough. If you are struggling on your first set, you need to lower the weight.

(dumb Google photo, but you get the idea)

Triceps Dips. Three sets. Ten Reps. 60 second break between sets. Slow & steady. By your second set, you should be feeling the burn. If not, you are not lifting enough. If you are struggling on your first set, you need to lower the weight. Shown are Bar Dips. You may want to start on a Nautilus Seated Bar Dip Machine.



Triceps Cable Push-Downs. This is a fun one. Makes your arms look good in a t-shirt! Three sets. Ten Reps. Watch your form. By your second set, you should be feeling the burn. If not, you are not lifting enough. If you are struggling on your first set, you need to lower the weight.

Alternating Front, Rear, and Lateral Fly's. Last Movement! Three sets of each movement. And only Eight Reps. Don't rush. Slow, flowing movements.

Cardio. Treadmill, Walk, or Bike. 60 minutes at low intensity. What's low intensity? Imagine being in a store and needing to use the restroom. Not running, not strolling. But moving with intention.

That's it for today. Have a great workout! Leave your Comments/Questions below.


-Charles