MONDAY: CHEST AND BACK
■ Dynamic Warm-Up
This is the Week 1 Monday workout, with the rest between sets cut down to 50 seconds.
■ Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed. In order to perform circuits correctly, progress through all the exercises and then rest. For example, the first set will consist of 20 reps of bench press followed by 20 reps of lat pull-downs, and then you’ll rest. After that, you’ll do 15 reps of bench press followed by 15 reps of lat pull-downs---and then another period of rest. You’ll complete this for all sets of each exercise, rest, and then move on to the next circuit. This is the strategy you’ll apply for all circuits, unless instructed otherwise.
Barbell Bench Press
Sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.
Lat Pull-Down with Wide Pronated Grip
Sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.
Rest 50 seconds and then repeat circuit, performing a total of 7 sets each of bench press and lat pull-downs.
■ Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.
Dumbbell Incline Press
12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
One-Arm Dumbbell Row with Neutral Grip
10 to 12 reps each arm.
Rest 50 seconds and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.
■ Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.
Pec Deck
(demonstration image coming soon)
10 reps; weight will be moderate, so that you can get all of the reps with good form.
Low Row with Narrow Neutral Grip
10 reps; weight will be moderate, so that you can get all of the reps with good form.
Rest 50 seconds and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.
■ After the workout: Go directly into low- to medium-intensity cardio for at least 20 minutes.
Exercise animations © Gym visual, via the exercises-dataset.
