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Beginner Gym-based cardio and strength training
Day 039 - The Big Boys
WU 5 min. 2 sets x 12 reps each. SERIES 1: Pull-ups, seated rows, abs; SERIES 2: bench press, cable crossover, abs; SERIES 3: leg press machine, split squats, abs. Stretch. 
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ON DAY 36 WE TACKLED YOUR ARMS, WHICH LEAVES TODAY RIPE FOR THE BIG MUSCLE GROUPS: BACK, LEGS, & CHEST. What a fine day it is to superset: We'll do the back exercises together, then the chest, then the legs. 2 sets each exercise, 12 reps each. SERIES 1: Something old, and something new. Let's begin with the new: the dreaded pull-ups, which aren't actually that bad if you use a Gravitron machine (the same one that you used for the dips). Play around with the resistance until the first few reps feel somewhat easy, then begin the set holding onto the top bars with your hands slightly wider than shoulder-width apart. Pull your body up, keeping your head in line with your spine, and lower slowly, never just dropping down. Do as many as you can with perfect form (trying for 10), but don't push too hard. After 12, perform a set of the old standby--seated cable rows. Finish the series with abs on the bench, and repeat. SERIES 2: For the chest, begin with the bench press (keeping your lower back flat at all times). Next, do a set of cable crossovers (body remains at a 45-degree angle throughout). Finish with abs on the floor or on a bench. Finally, for SERIES 3, start at the leg press machine. After one set, grab some dumbbells for split squats (10 leading with the right, 10 with the left). Finish with another set of abs, and repeat the series. Stretch, and enjoy that special burn only supersets can give you.
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