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Beginner Gym-based cardio and strength training
Day 025 - Super Series Day
WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: bench press, cable flys, abs; SERIES 2: seated row, dead-lifts, abs; SERIES 3: seated military press, standing lateral raises, abs. Stretch. 
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SUPER SETS: BACK, CHEST, SHOULDERS. Let's repeat some of the exercises that we've learned to date, applying the "super set" principle again. Remember, super sets involve 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 your muscles more quickly than what we've been doing. SERIES 1: Flat bench press using a straight bar. Keep your lower back flat throughout. Then a set of cable flys, with your body in a lunge (at a 45-degree angle). 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 bench, then repeat SERIES 1. For SERIES 2, let's tackle your entire back. Start with a seated cable row, and then move into dead-lifts with a set of dumbbells. Finish the series with a set of ab crunches on the bench, and repeat all 3 exercises. Finally, for SERIES 3, start with seated military press using dumbbells. Use a lighter set of dumbbells for standing lateral raises, where you raise the weight, straight-armed, out to your side. Don't let your hands go above your shoulders. Finish with ab crunches, either on the floor or on a bench. Repeat SERIES 3, and stretch the upper body out for 5 minutes, spending extra time on your lower back and stomach.
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