2013 Transformation Workout 4 Chest Shoulders Triceps

Today we are repeating the training cycle 3 on one-off. Chest Shoulders &Triceps. We are sticking to this training cycle routine for 30 days. Make sure your following my details, if not you will fall behind lets not do that. My body weight is 230lb whats your’s? Guy’s I want more gains and I’m sure you do to. This is the deal, I’m going to lose some fat and gain muscle at the same time. I’m eating 3800 cal for now a day im on a high protein med carbs and low good fats. As we move forward make sure you guys take photos and document everything / results. When we REACH WEEK 6 on this transformation I want to see your photo or video progress because I’m showing you mine.
 If you want a custom nutritional plan or advice on training send an email to.
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Chest Shoulder & Tricep Workout
Chest: 
Flat Barbell Press Or Dumbbell Press 6 Sets of 8 Reps Incline Barbell Or Dumbbell Press 4 Sets of 8 Reps
Dumbbell Flys Or Cable Flys 4 sets of 12 To 15 Reps

Shoulder Workout: Behind The Neck Press Smith Machine Or Dumbbell Press: 4 sets of 12 Reps Side Dumbbell Lateral Raises: 4 sets of 12 Reps Front Dumbbell Alternate Lateral Raises: 4 sets of 12 Reps
Rear Delt Flys Dumbbell or Machine: 4 sets of 12 Reps

Triceps:
Cable Push Downs: 4 sets 20 Reps
Reverse Cable Push Downs: 4 sets 20 Reps
Dumbbell Kick Backs One Arm Each 6 Sets Of 8 Each Arm

Peace
Kevin

Category: Training