THURSDAY: CHEST AND BACK
■ Dynamic Warm-Up
■ Do an Ab Program
This is the Week 3 Thursday 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 Bench Press
15 reps; weight will be moderate, so that you can get all of the reps with good form.
Chin-Up with Narrow Supinated Grip
4 to 10 reps; even if you can only do 1, work on getting the form down.
Lat Pull-Down 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 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.
Pec Deck
(demonstration image coming soon)
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.
Bar Dip
15 reps; if you cannot do Bar Dips, substitute Push-Ups.
One-Arm Dumbbell Row with Supinated Grip
12 reps each arm; weight will be moderate to heavy, but make sure 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 triplet set is performed with little or no rest between each set until all three exercises are completed.
Bench Plyo Push-Up
10 reps.
Bench Push-Up
10 reps.
Low Row with Wide Pronated 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.
