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Intermediate Gym-based cardio and strength training
Day 025 - Upper Body Blast
WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: dumbbell bench press, cable flys w/ Swiss ball (2 count hold), Swiss ball abs w/ weight; SERIES 2: one-arm seated row, good mornings (1 count hold,) oblique abs at slant board; SERIES 3: machine military press (3 up. 3 down,) standing bent-arm lateral raises, seated abs. Stretch. 
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SUPER SETS: BACK, CHEST, SHOULDERS. Let's apply the "super set" principle again, performing two exercises, back-to-back, for the same muscle group. Don't worry if you have to lower the weight for the second set of each exercise; super-sets fatigue muscles more quickly. SERIES 1: Flat bench press using a dumbbells. Keep your lower back flat throughout. Then a set of cable flys, using a Swiss ball as a bench (roll forward so that only your head and shoulders are on the ball, lower body flat like a table; hook the handholds to the lower cable.) Bring the handles together directly in front of your chest, and hold for 2 counts before lowering to the limits of your peripheral vision. Execute ab crunches on the Swiss ball with a 5 lb plate behind your head (like an extremely uncomfortable pillow,) then repeat SERIES 1. For SERIES 2, let's tackle your entire back. Start with a seated cable row, one arm at a time: hold for two counts when your hand touches your chest. Next, a set of good mornings: place a straight bar across your shoulders, keep the knees slightly bent, and bend forward at the waist to a 90 degree angle (don't let the weight roll forward.) Hold for a count before straightening back up. Finish the series with a set on the slant board for your obliques, and repeat all 3 exercises. Finally, for SERIES 3, hit the military press machine for a set. Raise and lower the weight 3 counts up, 3 down. Use a set of dumbbells for standing bent-arm lateral raises, and perform a set of seated ab crunches. Repeat SERIES 3, and stretch the upper body out for five minutes, spending extra time on your lower back and stomach.
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