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Intermediate Gym-based cardio and strength training
Day 050 - The Last Hurrah
WU 5 min. 2 sets x 12 reps each. SERIES 1: Swiss ball lower cable crossovers (2 count hold,) incline bench press (3 count raise/lower,) lateral Swiss ball abs; SERIES 2: lat pulldowns (3 count hold,) dead lifts (1 count hold at bottom,) Roman chair abs; SERIES 3: leg press machine (3 count raise/lower,) lunges, push-ups. Stretch. 
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WELCOME TO THE FINAL WEEK OF OUR PROGRAM! LET'S START THE WEEK WITH CHEST, BACK, & LEGS. 2 sets each exercise, 12 reps each. It's the home stretch: let's spend it supersetting. SERIES 1: Beginning with your chest, execute a set of cable crossovers from the lower cables with your head, neck, & shoulders on a Swiss ball. (Remember to keep your hips at the same level as your head.) Hold for 2 counts in the center. Next, go for a set of incline bench presses using dumbbells (keep your lower back flat throughout.) 3 count raise/lower. Finish with a set of lateral Swiss ball abs, holding a plate behind your head. Repeat SERIES 1. For SERIES 2, tackle the cables again with a set of lat pulldowns (remember, try to keep your back flat, bringing the bar to your chest for 3 counts.) With a straight bar, perform a set of dead lifts (keeping your knees slightly bent throughout, holding the bar an inch above the floor for a count at the bottom,) then a set of abs in the Roman chair (lift your bent knees in to your chest.) Repeat SERIES 2. Finally, for SERIES 3, go to the leg press machine. After a perfect set using both legs (never locking out your knees, 3 count raise/lower) perform 12 lunges on each side while holding dumbbells. End with a set of push-ups, and repeat each exercise. Stretch and hit the showers.
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