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Intermediate Gym-based cardio and strength training
Day 001 - The journey continues: prepare to learn more, sweat more, & accomplish more in eight weeks
Warm-up (WU) 5 min. 2 sets x 12 reps each exercise: SERIES 1: hammer biceps curls (3 count raise/lower), triceps kickbacks (3 count hold) , abs (1 count hold); Stretch 5 min. 
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WELCOME TO DAY ONE! TODAY WE'LL TACKLE BICEPS, TRICEPS, SHOULDERS, AND ABS. This 8-week program will help you continue the quest for strength, endurance, and flexibility! Enthusiasm and a gym membership are all you need. For those of you that have completed our beginner's gym program, many of the exercises will be familiar. Try to bring your weight load up a notch this time around; we'll be tossing in some tempo variations for added fun! Each week is broken into two days of moderate cardiovascular exercise, two days of strength training, suggested outside activities, and mandatory rest days. Strength exercises are arranged in "SERIES"; on a typical day, you will complete 2 or 3 series (today there's just 1 to "break you in"). The exercises should feel easy at first, increasing in difficulty until the 10th or 12th repetition, when lifting the weights should be a struggle. Do 2 sets of each exercise, 12 reps each. Before you begin, warm-up for five minutes on either a treadmill or stationary bike.SERIES 1: Biceps curls with dumbbells: sit on a bench with feet flat on the floor and a dumbbell in each hand lift the weights. With the palms facing in towards each other (hammer style), raise and lower the weights slowly and rhythmically: three-count each way. Next, switch to triceps kickbacks: hold a dumbbell in your right hand, place your left knee on the bench and grasp the end of the bench with your left hand to steady yourself. Keeping your right elbow by your side (as if it were latched in place), straighten your right arm out, hold for three counts, and lower to the starting position. Lastly, a set of ab crunches: lie on a Swiss ball with your knees bent, feet flat on the floor. Clasp your hands loosely behind your head and raise your shoulder blades and upper back off the ball. Keep your gaze on the ceiling as you go through the "crunch" motion, holding for a count at the top. Rest for a minute, drink some water, then repeat SERIES 1.
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