MONDAY: CHEST AND BACK
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Dynamic Warm-Up
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Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.
Barbell Incline Press: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
Pull-Up with Wide Pronated Grip: 4 to 10 reps; even if you can only do 1, work on getting the form down.
Lat Pull-Down with Wide Pronated Grip: 12 to 15 reps; weight will be moderate, so that you can get all of the reps with good form.
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.
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Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.
Cable Chest Flye: 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.
Push-Up: 15 reps; drop down immediately after the last flye rep.
Low Row with Narrow Neutral Grip: 12 to 15 reps; weight will be moderate, so that you can get all of the reps with good form.
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.
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Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.
Dumbbell Bench Press: 12 reps; weight will be moderate, so that you can get all of the reps with good form
Bent-Over Barbell Row with Wide Pronated Grip: reps; weight will be moderate, so that you can get all of the reps with good form.
Rest 1 minute 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. Can be any variant that you like (stairs, treadmill rower, jogging outside), but you must keep a consistent pace. with your heart rate in the 120-to-130 range for at least 20 minutes.
