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Beginner Gym-based cardio and strength training
Day 050 - The Last Hurrah
WU 5 min. 2 sets x 12 reps each. SERIES 1: cable crossovers, bench press, abs; SERIES 2: seated rows, dead lifts, abs; SERIES 3: leg press machine, split squats, push-ups. Stretch. 
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WELCOME TO THE FINAL WEEK OF OUR PROGRAM! LET'S KICK IT OFF WITH CHEST, BACK, & LEGS. 2 sets each exercise, 12 reps each. Ah yes--the home stretch. Why not superset today to add some extra oomph to the week? SERIES 1: Beginning with your chest, attack a set of cable crossovers. (Remember to keep your body at a 45-degree angle in a lunge throughout the exercise. Bring your hands together in front of your chest, and only lower to the edges of your peripheral vision.) Next, go for a set of regular bench presses (keep your lower back flat throughout.) Finish with a set of abs, lying on the bench or on the floor. Repeat SERIES 1. For SERIES 2, tackle the cables again with a set of seated rows (remember, keep your back flat, never moving past a 90-degree bend at the waist). With a straight bar, perform a set of dead lifts (keeping your knees slightly bent throughout), then a set of abs lying on the bench. Repeat SERIES 2. Finally, for SERIES 3, go to the leg press machine. After a perfect set (never locking your knees), perform 20 split squats (10 leading with each leg) while holding dumbbells. Finish with a set of push-ups, and repeat each exercise. Stretch at the end, and hit the showers.
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