Chest & Shoulders Workout | Day 44 | Kris Gethin’s 8-Week Hardcore Training Program

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Chest & Shoulders Workout | Day 44 | Kris Gethin’s 8-Week Hardcore Training Program



We’ll be working on burning calories and building rounded muscles today’s chest workout. Make sure you loosen up your shoulders before working them. You want them to last a lifetime, right?
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My legs are really sore today. How about yours? We’re in the second-to-last week, now and we need to focus our attention on creating fullness and burning energy. That’s why we’re doing supersets with short rest periods today. That’ll help our muscles appear rounder—and it’ll scorch through our energy stores quickly.

Since we’re using a lot of exercises today that work the shoulder joint, I’m throwing in some rotator-cuff exercises just to increase joint elasticity and promote synovial fluid. Your shoulders can be a real weak link on an intense transformation like this one, so take care of them before it’s too late!

| Chest and Shoulder’s Workout |
1. Morning cardio – 50 minutes
2. Superset
Incline Dumbbell Fly – 6 sets of 20, 15, 10, 10, 15, 20 reps
Decline Dumbbell Press – 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the incline dumbbell fly followed by decline dumbbell press. Perform the last three supersets starting with the decline dumbbell press. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
3. Superset
Machine Seated Chest Press – 6 sets of 20, 15, 10, 10, 15, 20 reps
Pec Deck Fly – 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the chest press. Perform the last three supersets starting with the pec deck fly. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
4. Superset
Upright Row – 6 sets of 20, 15, 10, 10, 15, 20 reps
Front Dumbbell Raise – 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the upright row. Perform the last three supersets starting with the front dumbbell raise. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
5. Superset
Smith Machine Behind-The-Neck Press – 6 sets of 20, 15, 10, 10, 15, 20 reps
Seated Lateral Raise – 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the Smith machine behind-the-neck press. The last three supersets are performed standing, starting with the front dumbbell raise. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
7. Evening Cardio – 50 minutes

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24 Comments

  1. I triеd a few other prоduсts beforе coming tо https://twitter.com/9b7e19512eee5d182/status/822770372575563776 and lеt me say thаt it was a great deеecisiоn! I had hugе strength gains in аll of mу areas and I'm putting up weight that I wouldn't evеn think about in Seppрptembеr. If уou're looking tо put оn serious mass, useеe this рroduct. I found I had thе bеst results hаving this one

  2. All these fucken mental midgets have useless tats like it changes them some how lol

  3. Another jack off with no rang of motion with no clue how to work out . Guy you have no fucken base to build off of your life is centered around tons of illegal fucken drugs you weak piece of shit!

  4. when his incline fly is an incline press lol

  5. The person at 2:08 in the background is doing is wrong

  6. if it works for him, thats great. i would give this program a try and see from my current status how much i would gain and change. the key part of this is to be very discipline and focus.

  7. I wonder how many of those guys that didn't like the video, have a better body.

  8. Omegah TV says:

    great workout! 💪👊💪

  9. Excellent fricken video. Thumbs up from me 👍

  10. I really can't watch how this guy trains…

  11. job07100 says:

    is kris related to flex lewis? they look a little similar

  12. Jon Lanier says:

    I didn't realize how strong I am until I watched this vid. I'm 54 and just fat, but apparently pretty strong. This seem somewhat like a light work out (weights he used). But for the life of me I'll never understand why these guys don't get that 20 reps just turns into an aerobic activity?

  13. SHMENGLE says:

    FYI… bending the elbows at a 90• degree angle on lateral raise does not increase intensity actually does the opposite and decreases it

  14. TheSport78 says:

    Horrible. Please just go away.

  15. SHMENGLE says:

    ..Supersets are when you train a muscle then it's "antagonist" back to back such as Biceps to Triceps, push/pull etc. your performing compound sets which are back to back sets hitting the same muscle such as Pec to Pec, I suggest before putting out a video understanding the difference between the two SMH 🤦‍♂️

  16. Even the machines are being halfrepped, i understand this. You gotta be good with the machines so they dont brake.

  17. more body builders who are capable of pressing in their own teeth from the sides with their big pecs and tricepts, but maybe underdeveloped bicepts, should talk about their orthodontics work. Invisalign…. hourly rate should be 100 dollas an hour install. crooked teeth has little to do with heredity, and if any more mutilation "ideologist" start running their mouths around me, i will evolve some shap teeth… however i suppose that orthodontics would cause one not to work out ones tongue or visa versa for natural self regulation of inside vs outside pressure forces on teeth?

  18. That's what you call a rep is it?

  19. "Goes well together like Tits and Ass" lmfaoo

  20. Ratte Laka says:

    His shoulder training is more neck training

  21. Does every big name bodybuilder half rep everything

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