MONDAY: CHEST AND BACK
■ Dynamic Warm-Up
This is the Week 3 Monday workout, with the rest between sets cut down to 50 seconds.
■ 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 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 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 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.
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 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.
