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. Once you have completed Month 3 of the intermediate program, move onto the advanced program.
Warmup
5 min Elliptical Warmup
5 min warmup at 60% max intensity, progressively increasing resistance
Circuit 1
| Machine Pec Fly | 15,12,10 Reps |
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3 rounds Rest 60s between each round |
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Circuit 2
| Flat Smith Machine Press | 12,10,8,6 Reps |
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4 rounds Rest 60s between each round |
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Circuit 3
| Incline Barbell Press | 12,10,8 Reps |
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| Incline Dumbbell Fly | 12,10,10 Reps |
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3 rounds Rest 60s between each round |
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Circuit 4
| Cable Extension with Bar | 12,10,8 Reps |
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3 rounds Rest 60s between each round |
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Circuit 5
| Overhead Dumbbell Extension | 12,10,8 Reps |
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3 rounds Rest 60s between each round |
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Circuit 6
| Dip | 12,12,12 Reps |
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3 rounds Rest 60s between each round 15 reps or failure |
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Circuit 7
| Cable Crunch | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Circuit 8
| Hanging Leg Lift | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Circuit 9
| Bicycle | 30,30,30 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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