Chest, Biceps, Abs & Cardio
Workout 4 times each week rotating through the 4 workouts provided for a month before proceeding to Month 2. Select a weight that allows you to reach the number of reps indicated, not more not less. Perform the exercises under each circuit back to back with no rest, then rest for the amount of time indicated. Drop set – once you reach failure, reduce the weight by about 25% and perform a few more repetitions (applies only to weighted exercises) .
Warmup
5 min Incline Treadmill Walk
Starting at an incline of 2, begin with 2 min warm-up
For each additional minute, increase the incline by 0.5 for a total of 6 min
Finish with 2 min cool down
Circuit 1
| Flat Dumbbell Press | 15,15,15,15 Reps |
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| Dumbbell Curl | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Circuit 2
| Incline Dumbbell Fly | 15,12,10,8 Reps |
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| Incline Push Up | 15,12,10,10 Reps |
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| Barbell Curl | 15,12,10,8 Reps |
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4 rounds Rest 60s between each round |
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Circuit 3
| Clapping Push Up | 30,24,20,20 Reps |
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| Flat Dumbbell Fly | 15,15,15,15 Reps |
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| 21s | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Circuit 4
| Pec Deck | 15,15,15 Reps |
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| Machine Bicep Curl | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Circuit 5
| Leg Lift on Decline Bench with Medicine Ball | 15,15,15 Reps |
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| Weighted Crunch on Decline Bench | 15,15,15 Reps |
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| Crunch on Decline Bench | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Cardio
15 min Treadmill Deadmill Sprints
Begin with 5 min warm-up
For 20 sec, do deadmill sprints (pause treadmill and drive belt with legs)
For 1 min jog at 50% max intensity
Repeat for 4 cycles
Finish with 5 min steady state cool down