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Combating The Pear Shape

Guys, gals...do you have wide hips and narrow shoulders? Then you have what’s called “The Pear Shape”. This, unfortunately, makes you appear fatter and wider than you really are. This can be genetic: having a wide bone structure that creates the illusion of having fat hips. Here’s my take on this.... The biggest mistake I see men and women make to correct this imbalance is to do more cardio. Unfortunately, to these people, “I’m going to the gym” means, “I’m going to do cardio”.  Huge mistake. Doing lots of cardio will only make you into a smaller pear. The good news is I have a weight training workout that will allow you to alter your physique in a positive way when done consistently.


Squats: 4 sets of 10 reps (rest 60 sec. between sets)

Stiff Leg Dead Lifts with DB’s: 4 sets of 12 reps

Standing Calf Raises: 5 sets of 15 reps

Super set: (no rest between exercises)

Dips or Pushups with feet up on a bench: 3 sets of maximum reps followed immediately with

Seated DB Lateral Raises: 1x15 reps, drop weight and do 8-10 reps to failure 3 total drop sets.

Incline Bench DB Fly’s: 3 sets of 12-15 reps

Cable Triceps Push Downs using rope attachment or straight bar: 3 sets of 12 reps


One Arm DB Rows: 4 sets of 10-12 reps (45 sec. rest between sets)

DB Pullovers Laying along the bench, head hanging off the bench: 6 sets of 8 reps (bring the ‘bells only up to your forehead) 45 sec. rest between sets.

Reverse Peck Deck Fly’s: 2 sets of 12 reps (45 sec. rest between sets)

Seated DB Curls: 5 sets of 6-15 reps (after 2 light warm-up sets) Keep the thumb side smashed against the inner plates on the DB. This will absolutely crush the short head of the biceps, giving your arms a very well developed look, even when wearing a plain T shirt.

When combined with HIIT cardio 1-3 times per week, you can drastically change your body and the narrow shoulder, pear look in 8-10 weeks. Of course, the diet will be crucial. In fact, the diet is about 80%-90% of the success equation. If you are unsure of the exercises I’ve listed, or have questions with the routine, or would like a personalized routine with an individualized diet plan specific to your body, stats, and goals.

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