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Intermediate Gym-based cardio and strength training
Day 039 - The Big Boys
WU 5 min. 2 sets x 12 reps each. SERIES 1: lat pulldowns (3 count hold), seated rows, reclining abs; SERIES 2: incline bench press (halfway up, down, full extension, down,) standing cable crossovers (2 count hold,) abs on Swiss ball w/ weight; SERIES 3: Smith rack sissy squats (1 count hold,) split squats (2 count hold,) Roman chair abs. Stretch. 
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LET'S TACKLE THE BIG MUSCLE GROUPS: BACK, LEGS, & CHEST. And why not superset? We'll do the back exercises together, then the chest, then the legs. 2 sets each exercise, 12 reps each. SERIES 1: Let's begin with Lat pulldowns. Hold the grip for 3 counts in front of your chest, the release slowly. After 12, perform a set of seated rows at the cables (hold the bar with both hands.) Finish the series with reclining abs on the bench, and repeat. SERIES 2: For the chest, begin with the incline bench press (keeping your lower back flat at all times.) Raise the bar halfway up, lower all the way, then press it all the way up, then all the way down. Then a set of standing cable crossovers, touching your knuckles together for 2 counts (body remains at a 45 degree angle throughout.) Finish with abs on the Swiss ball holding a 5 or 10 lb plate behind your head like a pillow (a really uncomfortable one.) Finally, for SERIES 3, start with sissy squats at the Smith rack (the sliding bar.) Lift the bar, and walk your feet out so you're leaning back at almost a 45 degree angle. Bend the knees to a 90 degree angle, keeping the weight back over your heels. Hold one count and straighten your legs. After one set, grab some dumbbells for standing split squats (10 on each side.) Start with one foot in front of the other, holding at the bottom (both knees bent, weight in the center) for 2 counts. Finish with a set of abs in the Roman chair, and repeat the series. Stretch, and enjoy that special burn only supersets can give you.
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