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Day 5 is the third, and last part of the workout cycle and will work the chest and arms. The routine is divided into three parts, the first muscle group that will be trained will be the chest, followed by the biceps and triceps.
By now, your body should be rested up from Wednesday’s workout.
The following program is a moderate to high intensity workout designed to focus your attention on building power and muscle size while adding more exercises to your routine for added intensity. There is an advanced technique in this weight training program called a super set. Paul will show you how to effectively do this exercise in the training video.
Before we get started with the weight training routine, I strongly suggest you do a 5 minute, general warm up with an aerobic exercise of your choice. That can be an exercise bike, elliptical trainer, treadmill, stair stepper or other aerobic exercises that will warm up your body. I would also suggest you do some light stretching after you’ve finished your general warm up.
Remember to always plenty of water during exercise. Try and take a small water bottle with you to the gym. Let’s take a look at the leg workout, which corresponds to the workout video for day five.
Chest
Bench press
Warm up: 1 x 20 repetitions
Sets: 2 x 10 repetitions
Sets: 2 x 8 repetitions
Incline dumbbell bench press
Sets: 4 x 10 repetitions
Parallel bar dips super set with flat bench fly
Sets: 3 x 12 repetitions for each exercise performed in super set fashion (see video).
Biceps
Seated alternate dumbbell curls
Warm up: 1 x 20 repetitions
Sets: 4 x 10 repetitions
Preacher curls
Sets: 4 x 12 repetitions
Triceps
Close grip bench press
Warm up: 1 x 20 repetitions
Sets: 2 x 10 repetitions
Sets: 2 x 8 repetitions
Standing triceps push downs
Sets: 4 x 12 repetitions
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