THURSDAY: 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. 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.

Workout 2 (Some Other Time During the Day)

• Dynamic Warm-Up

• Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

  Lat Pull-Down with Wide Pronated Grip (drop set): 5 reps; lower the weight for 10 reps, and then lower the weight again for 15 reps.

  Push-Up: 20 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 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

  Barbell Bench Press (drop set): 5 reps; lower the weight for 10 reps, and then lower the weight again for 15 reps.

  Seated Dumbbell Row: 12 reps.

  Seated Dumbbell Swim and Row: 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.

  Plyo Push-Up Over a Plate: 20 reps.

  Standing Front-Lat Push-Down: 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.

  Pec Deck: 12 reps.

  Lat Pull-Down with Narrow Neutral Grip: 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.