Level of Fitness: Intermediate
Goal: Build Muscle
CHEST, TRICEPS & CARDIO
WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical
WORKOUT:
Incline Press(Dumbbells) - 4x12* 1st set warmup
superset w/ Machine Dips(Weighted) - 3x20
Decline Press(Dumbbells) - 3x12
superset w/ Triangle Pushups - 3x20
Body Weight Dips - 3x15
superset w/ Wide Grip Pushups(use dumbbell for hand placement) - 3x20
Dumbbell Pullovers - 3x20
superset w/ Machine Flys(both arms same time) - 3x15* slow and concentrated & last set to failure
Upward Cable Flys(both arms same time) - 3x12* slow and concentrated
superset w/ Machine Tricep Kickbacks(one arm) - 3x15* last set to failure
CARDIO: 30 mins (10 mins elliptical, 10 mins treadmill @ 15% incline @ 4.0 mph, 10 mins bike @ 90 rpm)* while on bike if you go below 90 rpm add another 2 mins
Subscribe to:
Post Comments (Atom)
.JPG)
No comments:
Post a Comment