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.

Before you get into the workout routine, remember to do a 5 to 10 minute warm up.

The reason you want to do a warm up is to get the blood pumping and get your heart rate up.

Think of this warm up as a primer.

The warm up doesn't have to be intense, or anything stressful, simply do a light 5 to 10 minute session on the exercise bike. It doesn't have to strictly be the exercise bike, it can be the treadmill, elliptical trainer, rower, jumping rope or anything else that gets your heart rate going.


Barbell bench press

Warm up: 1 x 20 repetitions
2 sets 12 repetitions

Incline dumbbell press

2 sets 12 repetitions


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



2 sets of 12 repetitions

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