Day 1 - Monday - Chest / Back / Abs

To view the workout for day 1, please click play in the above weight training video.

Day 1 is the first part of the workout cycle and will work the chest, back and abs. The routine is divided into three parts, the first muscle group will be the chest, the second, the back, and thirdly, the abs.

The following program is a low to medium intensity workout designed to focus your attention on developing proper form and balance while adding more exercises to your routine for added intensity.

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 workout, which corresponds to the workout video for day one.

Chest

Barbell bench press

Warm up: 1 x 20 repetitions
2 sets 12 repetitions

Incline dumbbell press

2 sets 12 repetitions

Back

Lat machine pull downs

Warm up: 1 x 20 repetitions
2 x 12 repetitions

One arm dumbbell rows

2 x 12 repetitions

Dumbbell shrugs

2 sets of 12 repetitions

Abs

Crunches

2 sets of 12 repetitions