»
Intermediate Gym-based cardio and strength training
Day 015 - Get jazzed for Week 3!
WU 5 min. 2 sets x 12 reps each. SERIES 1: decline bench press, preacher curls (3 count raise/lower), abs (3 count hold); SERIES 2: lat raises (side-front-side-lower), machine flys (4 counts in, 4 count release), abs (10 to each side); SERIES 3: biceps curls at the cable seated row, seated military press, push-ups; stretch. 
|
|
DAY 1, WEEK 3: TODAY'S FOCUS IS ON CHEST, BICEPS, AND SHOULDERS. 2 sets of each exercise, 12 reps each. This week we're going to add a series to each workout, and add in some new exercises. SERIES 1: after the warm up, start on a decline bench with the bar. Do the same sort of bench press that we did on the flat bench, raising and lowering the weight above your chest, keeping your lower back pressed flat. Then head to the preacher bench. Raise and lower the weights, 3 counts up, 3 down, keeping your armpits securely against the pad. Abs on the Swiss ball: hold for 3 counts at the top and lower slowly, then repeat SERIES 1. SERIES 2: lateral raises with dumbbells. Holding a light dumbbell in each hand, raise them to both sides. Bring the weights to shoulder height in front of you, then back to the side before lowering them down. Then hit the fly machine: squeeze the weights together slowly, 4 counts in, 4 count release. Ab crunches on a Swiss ball, 10 to each side. SERIES 3: After 2 sets, go to the seated cable row. Lying your back and head on the bench (we're doing biceps,) raise and lower a bar, 2 counts up, 2 down in a biceps curl. Alternate with seated military press, raising and lowering both arms together. Finally, execute a set of perfect push-ups on the floor, lowering your chest right between your hands. Try to hold for a count at the bottom before pushing back up. Repeat SERIES 3. Stretch out your arms and chest for 5 min.
|
|
Shopping:
