[WOTM, 01/2015] Revamp Your Body And Dominate 2015 With The New Year’s Body Blaster Workout Program

Workout B — Chest & Shoulders

1. Seated Dumbbell Shoulder Press

How To:

Protocol:  3 sets — 12 reps

Primary Muscle(s): Shoulders (All)

• (1) Sit upright on a bench with your back firmly against the pad. Keep your core tight and feet anchored to the floor.
• (2) Bring the dumbbells up to shoulder height, raise them out to the side, and powerfully press overhead. Keep the dumbbells separate at the top of the movement.
• (3) Slowly lower until your triceps are slightly below parallel. Hold for .5s at the bottom and repeat. Make sure to keep your shoulders back at all times.

2. DROP SET — Dumbbell Chest Press 

How To:

Protocol: 3 drop sets — 12 reps + 12 reps + 12 reps

Target Muscle(s): Chest, Triceps

If you’ve never done a drop set, here’s how it works. They’re evil, but oh-so-potent.

• Complete 3 sets of the Dumbbell Chest Press—without rest—decreasing the weight used in each subsequent set. Drop the weight by roughly 25% from set-to-set.
• For example, you could do 12 reps with 60 pounds, 12 reps with 45 pounds, and then 12 reps with 30 pounds in a row. Don’t worry if you fatigue and can’t bang out a full 12 reps on sets #2 and #3. Push through the burn and do as many as possible.

We’re doing three TOTAL drop sets.

3. Kettlebell Swings

How To:

Protocol: 3 sets — 20 reps/25 reps/30 reps

Target Muscles: Shoulders, Legs, Lower Back, Core

For kettlebell swings, use the heaviest kettlebell possible for the prescribed number of reps.

• (1) Place a kettlebell in between your feet.
• (2) Maintain a flat back, bend down, and grab the handle. This is your base position.
• (3) Powerfully dip down, press through your heels (squeeze your butt), raise your torso, and vigorously swing the kettlebell up to forehead height. Thrust through your hips at the midpoint and keep your arms straight throughout the motion.
• (4) Let the kettlebell sit at the apex for as long as possible, bend your knees, and slowly allow it to release between your legs — keep your chest up. Repeat.

You’re following an ascending rep protocol. Start with 20 reps in set 1, do 25 reps in set 2, and finish off with 35 reps in set 3.

4. Incline Barbell Bench Press

How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Chest (Upper), Triceps

• (1) Set up a bench so that it’s at a 45º angle.
• (2) Dig your feet into the ground and press the dumbbells straight up over the upper part of your chest. Keep your arms at 60º with your torso.
• (3) Slowly lower the dumbbells until they’re in line with your collarbone. Powerfully press up and SQUEEZE your pecs together at the top.

5. [SUPERSET] Video Demo — Push Press + Lateral Raises

How to:

Protocol: 2 sets — 10 reps + 10 reps

Target Muscle(s): Shoulders, Lateral Deltoids

Complete 10 push presses immediately followed by 10 lateral raises. 

• Push Press — tighten your core and stand with two dumbbells raised at shoulder height (neutral grip). Dip your knees, powerfully explode upwards, and press the dumbbells overhead. Hold for 1s and return back down to the bottom.
• Lateral Raise — while keeping your core tight and back straight, raise both arms directly out to the side. They should reach neck height and form a “T” with your body. Hold for .5s and return to the bottom.

6. Cable Crossovers

How To:

Protocol: 3 sets — 15 reps

Target Muscle(s): Chest, Biceps

• (1) Set up two cables so they’re roughly at chest height.
• (2) Place a slight bend in your arms, lean forward slightly, retract your shoulder blades, and powerfully pull the cables in towards each other. SQUEEZE as hard as possible to maximize the contraction and slowly release back up to start.

7. Dips

How To:

Protocol: 2 sets — 15 reps

Target Muscle(s): Triceps, Chest

• (1) Set-up on parallel bars. Lean forward slightly and slowly lower your body until your triceps are parallel with the ground.
• (2) Powerfully contract your triceps + chest and press all the way up. SQUEEZE at the top.
• (3) Repeat for 15 total reps. If you’re strong enough, hold a dumbbell between your feet — you’ll crank up the difficulty and put more pressure on your chest/triceps.

If regular dips are too hard, do bench dips.

Pages: Legs & Back | Chest & Shoulders | Arms, Abs & HIIT | Recap

• About
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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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