|
| Chest
| Back | Shoulders
| Biceps | Triceps |
| |
| How It Works |
| Select one exercise
for each muscle group and do five sets, starting
with a set of 12 reps. Then increasing the weight
and do 10 reps, adding more weight and do
8 reps, adding more weight for 6 reps. Then reduce
the weight, do 12 reps, and immediately do another
set of 12 reps with a different exercise for that
muscle group. |
|
| For each muscle group,
rest for one minute between the first four sets.
Then complete the final two sets with no rest
in between. Wait two minutes before moving on
to your next muscle group. Complete this pattern
for each upper and lower body training event.
|
| |
| Example: Chest
Exercise Portion of the Workout |
|
| Set |
Exercise
|
lbs |
reps |
intensity |
rest |
| 1 |
Dumbbell Bench Press |
20 lbs |
12 reps |
5-6 |
1 min |
| 2 |
Dumbbell Bench Press |
25 lbs |
10 reps |
6-7 |
1 min |
| 3 |
Dumbbell Bench Press |
30 lbs |
8 reps |
7-8 |
1 min |
| 4 |
Dumbbell Bench Press |
35 lbs |
6 reps |
8-9 |
1 min |
| 5 |
Dumbbell Bench Press |
25 lbs |
12 reps |
9-10 |
0 min |
| 6 |
Dumbbell Flyes |
25 lbs |
12 reps |
9-10 |
2 min |
|
|
| After 2 minutes of
rest, move on with the back portion of the workout,
and so on. |
| |
|
|
| |
