One World Transformation • Chest/Shoulder/Tri Workout #3

Didn’t have time to edit these together. But I wanted ‘em up fast. So here they are.

First video is the dip/pushup torture we did last week. Still trying to master this. I got there, but with slightly less range of motion than before. I may revisit this one again next week, we’ll see.

Second video is something new. Incline bench on the smith machine, close grip. After the dips I wanted to focus more on upper chest, and the close grip is to focus on triceps. In this exercise I actually got stronger as the sets progressed, probably because I was recovering from the dips. I burned out on my third set but came back strong for set #4.

Third video is the Full Blown Maryland Muscle Machine Delt Blasters. This one is a swift, direct route to delt agony and guaranteed soreness the next day. Gotta love it though, your delts will be blown up like balloons by the time you’re done. After doing the dips and the incline, I had no need to recruit the front delts either.

This workout is something different, simple, and it works. It’s a challenge to come up with exercises after coming off of dips till extreme failure, because you feel like you’re done. But today I recovered a lot quicker, and by the end of the workout I felt  like I could have done more. Next week, I will.

Tomorrow I will attempt to touch base with Byron and Cynthia and get this party started. We’ll see what’s what and I’ll keep you filled in on the game plan.

That’s it,

Kevin

PART ONE (DIPS/PUSHUPS)

PART TWO (CLOSE GRIP INCLINE BENCH PRESS, SMITH MACHINE)

PART THREE (LATERAL RAISES)

• 45 minutes cardio on an empty stomach

• Dips/pushups alternating from 8 reps down to 1, no rest

• Smith Machine Incline, Close-Grip; 4 sets of 8-10 reps

• Full Blown Maryland Muscle Machine Delt Blasters

No rest for all 30 reps (10 x 15 lbs, 10x 20 lbs, 10×25 lbs)

Repeat this set 4 times with 30-60 seconds rest between sets

Category: Training