MONDAY: CHEST AND BACK
Workout 1 (Preferably First Thing in the Morning on an Empty Stomach)
■ 45 to 60 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
■ Do an Ab Program
This is the Week 5 Monday workout, with the rest between sets cut down to 50 seconds.
■ 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 50 seconds and repeat circuit 4 times.
■ Circuit 2: This couplet 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 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.
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 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 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 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.
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