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Intermediate Gym-based cardio and strength training
Day 029 - Part Deux
WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: open-toed squats, decline bench press, decline abs; SERIES 2: lunges, dumbbell biceps hammer curls, Swiss ball obliques crunches, push-ups; SERIES 3: cable flys (3 count hold,) straight bar preacher curls (4 counts up, 4 down,) Swiss ball abs. Stretch. 
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LET'S TARGET YOUR LEGS, CHEST, AND BICEPS TODAY. 3 SERIES, 2 sets each exercise, 12 reps each. By now, you should have a good grasp of the exercises. Therefore, our descriptions will be briefer, and we'll throw in a few new exercises to keep things interesting. Start off at the squat rack for SERIES 1. Perform a set of open-toed squats, walking the weight back from the rack, opening the legs wide, toes turned out. Keep your lower back flat. Switch to decline bench press, and then perform a set of ab crunches on the decline bench. Repeat SERIES 1. For SERIES 2, perform a set of lunges, 10 on each side, holding a set of dumbbells. Then stand with your feet hip-width apart, and alternate arms for biceps hammer curls. Then a set of abs on a Swiss ball from side to side (to enhance the difficulty level, hold a 5 lb plate behind your head.) After 15 push-ups, Repeat SERIES 2. Finally, for SERIES 3, a set of cable flys with your head on the Swiss ball, hips high, squeezing together in the center for 3 counts. At the preacher bench, perform a set of curls holding a straight bar (armpits pressed against the pad.) Raise and lower the weights 4 counts down, 4 up. Work in abs on the Swiss ball, holding a plate behind your head to add difficulty: halfway up, all the way down, all the way up, all the way down. Stretch, and hit the showers.
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