THURSDAY: 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
This is the Week 5 Thursday workout, with the rest between sets cut down to 50 seconds.
■ 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 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.
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
(demonstration image coming soon)
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.
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 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.
Pec Deck
(demonstration image coming soon)
12 reps.
Lat Pull-Down with Narrow Neutral Grip
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.
■ After the workout: Go directly into low- to medium-intensity cardio for at least 20 minutes.
Exercise animations © Gym visual, via the exercises-dataset.
