Hey guys, it's Jeff Cavaliere here from athleanx.com!
You may not recognize the guy that I have standing next to me here, but this is Tom,
someone who took advantage of the Live training opportunity to come down here to Connecticut
and spend a day with me... an entire day to train, go over his nutrition and customize
everything about his fitness.
So much so, that we've actually come up with a workout for him that we're gonna put up
on this channel.
This is his starring moment here, so I hope he doesn't get too nervous, but we're gonna
come up with a workout specifically for a problem area that Tom had.
Tell me and tell everybody out there what is it that you wanted to work?
>> Tom: Well, unfortunately I don't have a very developed chest, so I really want to
focus on the upper part of my pecs and the lower part of my pecs and...the inner part
of my pecs...
>> Jeff: So the whole pecs.
>> Tom: The whole pecs... get some good definition.
I'm not really a big guy, so I know I can't have a really large chest, so I just wanna
go for definition, so I was looking for that.
>> Jeff: And I think what's key about he says...I know a lot of guys have written and asked
about this kind of a workout.
It's actually cool that I can do it with somebody, 'cause you'll be able to relate to it more
than had I just gone over there and done it myself.
He's got a bit of a rib cage too, so to be able to show off the chest by working on this
outer area, it's just gonna make it stand out.
So what we do is we're gonna go right over to the board here.
We came up with a customized workout, I call it the Chest Chiseler Workout.
We're gonna do it in a circuit format.
Now basically if you look up here, we're gonna do a dumbbell decline bench to work the lower
half here, then we're gonna head into the chin tuck dips.
This is important and before you start yelling about not having this equipment, if you have
a corner in your kitchen, a counter space...you can do dips.
You don't need the bar that we're gonna use.
A physioball pushup plus...again, I'm gonna explain while we're going through it why that
plus portion is important for getting developed in the lower ab area.
Vertical tubing crossovers....you know we like to do unique and pretty cool things here,
you're gonna like that one.
And you're gonna love this one too, actually I think it became Tom's favorite while we
were going through it, so the ISO pec sculpter in the end.
So we're gonna start right away, let's get started over here on the decline bench.
Grab your weights, get in the position.
I always coach him through, this way I get a break from the workout.
You're gonna do about 10-12 reps here.
Again, decline bench press is gonna work more on that lower pec line, so if you're not used
to doing it, you're gonna see a big improvement in this lower pec line by doing declines.
Most people don't do them.
They either don't have the ability to do them or they don't like being upside down, but
he's ok with it.
He's doing it just like a regular bench press.
So again, we're gonna do this in circuits.
Ideally, I take him through this three times.
Today, to keep this video brief, we're gonna do it one time only.
Put them right down and head right over to the gym station over here for the chin tuck
dips.
So what he's gonna do with the dip here...there's two ways you can do a dip: you can do a straight
up vertical dip, which is gonna work your triceps more, or like Tom did, just lean forward
in order to give him a more lower pec involvement.
Now this chin tuck actually stretches the fibres throughout the chest a little bit more,
so he gets a little bit more out of it.
This is completely different than what you're used to, right?
>> Tom: Yes.
>> Jeff: So tuck into your chin as far as you can, lean in forward and work it through
here... again, 10-12 reps...to failure really, maybe you only get 8 out.
So you're hanging in there, right?
>> Tom: Yeah.
>> Jeff: We're gonna move right to the physio ball pushup plus.
So you're gonna start over here, walk yourself up in that direction right there, good...
Now what this plus portion does is it works here and then push through it.
Come down and once you're at the top, push through...blast through your shoulder blades.
What that does is work the serratus, what people have written about before and asked
me if I breathe through the gills that I have over here.
That's where you get those, guys.
You get those serratus muscles out that evolve and it's gonna cause that illusion of the
muscle sort of shredding into here, which is gonna make the chest stand out a little
bit more.
And also what Tom is doing is some alter grip variations, just to change up the fibre muscles,
you know...shock them a little bit.
So again, if he were to do this the second time, he might alter his hands in the other
direction.
Alright, you still doing ok?
>> Tom: Yeah, I'm good.
>> Jeff: So now we come right over here, we grab two tubings, we're doing the vertical
tubing cross-over.
You hang them over a pull-up bar, so I'm gonna ask you to have tubing, a pull-up bar and
a bar, alright?
You come in here, you set them both up, grab them from the top and you're gonna stand on
your knees... let the elbows lead the way and you're gonna come down on a vertical,
sort of like a variation of the dip, but a vertical press and then a cross-over.
We all see the guys doing the cross-overs at the gym for the middle portion of the chest,
but when you come down vertically and then you cross-over, you're really working from
your outside portion to the lower portion of the chest.
Now what he's doing here is a little bit of a crunch at the bottom, so he can tie in the
abs as well.
So he's gonna go for about 10-12 here.
[pause] Good, good job.
Now we're gonna take one off, head over to the last exercise.
Just anchor it around the bar...again, if you don't have a pulling bar, you can anchor
it around the top.
But right here, we have the luxury of having something a little more leveled... pull it
across, walk out, hand comes down.
This is the ISO pec sculpter.
I'm gonna duck over here for a sec.
You're gonna use your outside arm here.
No, you've gotta go with the outside this way and come across, so you're gonna come
like that...there you go.
Come back a little bit more, there you go...
So he's basically doing a low version of a cross-over, but it's a real different exercise.
I've seen this done with a dumbbell before...looks easy, but it's tough.
But you can see how this area is getting the majority of the stress.
If it got too easy, you can put two bands there and work with two bands.
[pause] Good.
And now what he's doing is he's actually demonstrating a one and a half rep, so he comes across one
full rep, halfway back and come across.
That will be a one and a half rep.
If you wanna talk about adding extra stress to the muscle, that's one way to do it.
So now he went through this full circle...we will go through it again, he would work on
the other side and we would go through it the whole way.
Now what I want you guys to notice here is ...again, with athLEAN-X it doesn't have to
be a long, boring workout...you let yourself with it.
He's a busy guy...how many kids have you got?
>> Tom: I've got four kids, 35 years old... soccer, boy scouts, girl scouts, very busy...not
a lot of time.
>> Jeff: The average guy with a bunch of commitments.
The athLEAN-X program can be a commitment too.
The one thing you'll start to see guys and I hope you realize what we did here today...we
did specialize in on the chest.
That said, I want you to know that coming up on this new version of athLEAN-X that we
discussed actually today, we're headed towards what you guys have asked for: targeted training.
It's the targeted nuclear training athLEAN-X TNT and we're gonna start devoting entire
workouts to just these areas and how you can do them at home with minimum equipment and
how you can do them at the gym.
But this is sort of a sneak preview, what we're talking about.
Again, I want to thank Tom for having the courage to come on the show and showing himself
on camera...he's a fit guy, but it's not for everybody.
He did a great job and really, he's an inspiration for everybody out there that thinks Jeff...this
is what he does for a living, that's his whole life.
I mean, yes...this is what I do for a living, but this is the guy who is a living and breathing
example of someone who has other stuff going on and he doesn't just have all day to be
in the gym.
So athLEAN-X is appropriate for everybody.
Again, I wanna thank you Tom for coming by.
Great job.
For you guys out there, if you get this opportunity available again, make sure you get your application
sent in and maybe you'll be the next guy standing here in the XBOX, doing the workout.
We'll be back here real soon with another great workout.
Thanks, guys!