MONDAY: CHEST AND BACK

Workout 1 (Preferably First Thing in the Morning on an Empty Stomach)

• 30 to 45 minutes of low- to medium-intensity cardio with heart rate in the 120-to-130 range.

Workout 2 (Some Other Time During the Day)

• Dynamic Warm-Up

• Do an Ab Program. (See page 124.)

• Circuit 1: This quartet is performed with little rest between exercises.

  Dumbbell Flye: 10 reps

  Dumbbell Bench Press: 10 reps

  Push-Up: 10 reps

  Lat Pull-Down with Wide Neutral Grip: 12 reps

Rest 1 minute and repeat circuit 4 times.

• Circuit 2: This cuplet is performed with little rest between exercises.

  Low Row with Narrow Neutral Grip (drop set): 5 reps; lower the weight for 10 reps and then lower the weight again for 15 reps.

  Barbell Incline Press: 12 reps.

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.

• Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

  Bar Dip: 12 reps.

  Bent-Over Supinated Low Cable Row: 12 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.

• Circuit 4: This couplet set is performed with little or no rest between each set until both exercises are completed.

  Narrow-Grip Bench Push-Up: 12 reps.

  Barbell Pull-Over: 12 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.