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Week 12, Day 79: Chest & Back

By on March 13, 2013
Digital Shoulders

It’s the final week, what adjustments should be made? Is there anything you need to be planning? We’ll go over what to do, and also perform an awesome chest and back workout

Terms You’ll Need To Know

Dramatic Transformation Principle (DTP) – A total of ten sets with a rep range of 50, 40, 30, 20, and 10 for the first five. You then complete a second set of 10 and continue on with 20, 30, 40 and 50. Also, includes working opposing muscles in a superset fashion.

Superset – performing 2 exercises simultaneously. Complete 1 set for the first exercise, then complete 1 set for the second exercise. Continue alternating with no rest until all sets for both exercises are completed.

Chest & Back

DTP Superset:


Tips For This Workout Day

What To Do In The Final Week ///

  • Pinch test – do one on your bicep and your waist. If they match, then you know you can carb deplete, eventually following with a carb load.
  • Say “goodbye” to salt – eliminate your salt intake for the last week to minimize subcutaneous liquid that can hide your muscles.
  • Always keep up your water intake.
  • Try getting a tan and take some photos of yourself to remember your journey and show off your new body.
  • Reward yourself – new clothes, a bodybuilding competition, or maybe an exciting trip?


Bent-Over Dumbbell Row ///

  • Lightly arch your back to allow for a full back workout.
  • If you get bothered at the gym or always see somebody who wants to chat your ear off, then have some music to listen to so everyone knows you mean business.

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