Workout Day 13
We are introducing a new concept to your training today which is Tri-Sets or GIANT sets
We perform 3 exercises back to back with no rest. This is different from the circuit training because we are overloading the same muscle to get deeper into the weaker muscle fibers. This will give you fast growth due to the principle of VOLUME.
Training information
It’s Day 13 – Chest & Triceps
- Keep core engaged with each exercise
- Focus your attention on the movement and the area you feel working
- Keep your speed controlled and steady for maximal tension and effort
Downloads
Workout Plan
Giant Set #1
#1. Flat Dumbbell Press
10 reps
Use dumbbells
So that you struggle on last 2 reps
NO REST
#2. Flat Dumbbell Flyes
10 reps
Use dumbbells
So that you struggle on last 2 reps
NO REST
#3. Push-Ups with Wide Hand Position
10 reps
Use bodyweight
Drop to knees to complete if needed
Now rest 60 sec & REPEAT 3 more sets
Giant Set #2
#1. Lying Tricep Extension (skull crushers)
10 reps
Use dumbbells
So that you struggle on last 2 reps
NO REST
#2. Rope Tricep Pushdowns
10 reps
Use high cable with rope attachment
So that you struggle on last 2 reps
NO REST
#3. Standing Overhead Tricep Extension
10 reps
Use Plate or Dumbbell
So that you struggle on last 2 reps
Now rest 60 sec & REPEAT 3 more sets
#1. Weighted Crunch on Stability Ball
10 full reps then 10 “upper” pulses
Use Plate or Dumbbell
Now rest 30 sec & REPEAT 3 more sets
Complete Video Series
Day 1 – Legs
Here it is, day 1 at the gym! We’re doing legs, your biggest muscle group to ramp up your metabolism.
Day 2 – Chest
Day 2 in the house! This one is sure to get you pumped up and sweating!
Day 3 – Back
We’re bringing sexy back!
Day 4
Here we go with Day 4. Ben has some good reminders and tips for you today.
Day 5 – Shoulders
We head back to the gym to focus on the small muscles that are huge in their functional and visual impact.
Day 6 – Arms & Abs
Day 7 – Rest
It’s a rest day. Recover & Refuel!
Day 8 – Leg Circuit
A metabolic Leg Circuit to lift your glutes!
Day 9 – Push Circuit
This week we’re giving you chains or combinations of muscles together to improve your dynamic muscle control. Today is PUSH
Day 10 -Pull Circuit
This week we’re giving you chains or combinations of muscles together to improve your dynamic muscle control. Today is PULL
Day 11 – Rest
It’s a rest day. Recover & Refuel!
Day 12 – Legs & Shoulders
Day 12 is a Legs & Shoulders combo. We’re combining muscle groups to have a bigger impact in your workouts.
Day 13 – Chest & Triceps
Chest & Triceps. We’re combining muscle groups to have a bigger impact in your workouts.
Day 14 – Back & Biceps
Back & Biceps. We’re combining muscle groups to have a bigger impact in your workouts.
Day 15 – Rest
It’s a rest day. Recover & Refuel!
Remember to keep your cardio up.
Day 16 – Leg Pyramid & Shoulders
Day 16 is a MONSTER!
Here we introduce the Deep Transformation Protocol and it’s going to bring big changes to your body!
Day 17 – Chest & Triceps
Chest & Triceps. We’re changing the workout science by adding a Triple Drop Set. This will have a sudden impact on how you look in the working muscles.
Day 18 – Back & Biceps
Back & Biceps.We’re changing the workout science by adding a Triple Drop Set. This will have a sudden impact on how you look in the working muscles.
Day 19 – Shoulders & Calves
Today we’re targeting 2 muscles that are hard to grow for a lot of people – Shoulders & Calves.
Day 20 – Arms & Abs
Day 20 is Arms & Abs. Those mirror muscles again!
Day 21 – Rest
It’s a rest day. Recover & Refuel!
Remember to keep your cardio up.
Day 22 – Rest
It’s a rest day. Recover & Refuel!
Remember to keep your cardio up.
Day 23 – Leg Circuit
A Metabolic Leg Circuit to lift your glutes!
Day 28 – Push Circuit
We’re revisiting the chains or combinations of muscles again to improve your dynamic muscle control. Today is PUSH
Day 25 – Pull Circuit
We’re revisiting the chains or combinations of muscles again to improve your dynamic muscle control.Today is PULL
Day 26 – Shoulders & Calves
Today we’re going back to the 2 muscles that are hard to grow for a lot of people – Shoulders & Calves.
Day 27 – Rest
It’s a rest day. Recover & Refuel!
Remember to keep your cardio up.
Day 28 – Chest & Triceps
It’s your final week. Go hard and heavy to maximize results this week.
Day 29 – Back & Biceps
Back & Biceps. The finish line is in sight! Go hard in this big compound workout to bring out more muscle visibly.
Day 30 – Leg Pyramid & Shoulders
It’s celebration day! Time to go get it with this monster workout and prepare for your after pictures! Go hard and bring it home.