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.
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
| Machine Pec Fly | 15,12,12 Reps |
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| Hammer Curl | 15,12,12 Reps |
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3 rounds Rest 60s between each round |
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Circuit 2
| Machine Chest Press | 15,12,12 Reps |
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| Barbell Curl | 15,12,12 Reps |
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3 rounds Rest 60s between each round |
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Circuit 3
| Push Up | 15,12,12 Reps |
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| Flat Dumbbell Fly | 15,12,12 Reps |
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| Seated Alternating Dumbbell Curl | 15,12,12 Reps |
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3 rounds Rest 60s between each round Alternate between two sides until you reach 30 reps |
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Circuit 4
| Roman Chair Leg Lift | 15,15,15 Reps |
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| Crunch | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Circuit 5
Cardio
20 min Elliptical HIIT
Begin with 3 min warm-up
For 30s, increase resistance/speed to 80% max intensity
For 90s lower resistance/speed to 50% max intensity
Repeat for 7 cycles
Finish with 3 min steady state cool down