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Beginner Gym-based cardio and strength training
Day 032 - A little old, a little new...
WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: lat pulldowns, triceps pressdowns, abs; SERIES 2: back extensions, triceps extensions, push-ups; SERIES 3: lateral raises, abs. Stretch. 
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TIME FOR BACK, TRICEPS, & SHOULDERS. 2 sets each exercise, 12 reps each. Warm up for 5 min. SERIES 1: Start the day at the lat pulldown machine. Remember not to arch your lower back too much, and bring the bar in front of your face right to your chest. After one set, move to triceps pressdowns using the cables. Work in a set of abs on the bench, and repeat SERIES 1. Moving along, begin SERIES 2 with a set of back extensions for your lower back. We'll throw in a new exercise here: triceps extensions. Lying flat on a bench, hold a dumbbell in each hand, arms pointed straight up at the ceiling, hands facing in to each other. Raise and lower the weights, bending each arm to a 90-degree angle (only the forearms move). Make sure your lower back remains flat throughout. After 12 reps, execute a set of push-ups. Repeat SERIES 2. Finally, SERIES 3 starts with a variation on the lateral raises we've been doing. Instead of raising your arms in the straight position, bend them to 90 degrees at the elbow (as if they were wings; squawk if the urge strikes you). Bring your arms up to shoulder height, your elbows even with your shoulders, hold 1 count, and lower the weights back to your sides. Alternate with a set of abs, lying on a bench and curling your knees in to your chest. Repeat SERIES 3. Stretch, and call it a day.
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