Chest, Triceps & Abs
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.
Warmup
5 min Elliptical Warmup
5 min warmup at 60% max intensity, progressively increasing resistance
Circuit 1
| Cable Crossover | 15,15,15 Reps |
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3 rounds Rest 45s between each round |
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Circuit 2
| Incline Dumbbell Press | 12,10,8 Reps |
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| Incline Push Up | 12,12,12 Reps |
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3 rounds Rest 60s between each round |
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Circuit 3
| Flat Dumbbell Press | 12,10,8 Reps |
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| Flat Dumbbell Fly | 12,10,8 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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3 rounds Rest 45s between each round |
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Circuit 5
| Close Grip Barbell Press | 12,10,8 Reps |
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3 rounds Rest 60s between each round |
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Circuit 6
| Dip | 12,10,8 Reps |
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3 rounds Rest 60s between each round 15 reps or failure |
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Circuit 7
| Skull Crusher | 12,10,8 Reps |
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| Bench Dip | 12,12,12 Reps |
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3 rounds Rest 60s between each round Add weight to your lap and place feet on a bench to increase difficulty of exercise |
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Circuit 9
| Leg Lift 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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