How To Do It:
Perform your cardio activity as described for Category 3, but increase the duration of your near maximum effort to 25 seconds for every cardio segment. Between bouts of cardio, you'll perform weight training exercises just as you did before, but use the exercises in the Category 4 table. Just as before, you'll switch the exercises you use after every third interval.
|1 - 3||Close-grip bench press, behind-the-neck pullup|
|4 - 6||Weighted dip, barbell curl|
|7 - 9||Split jerk, decline dumbbell pullover|
Exercise I: Close-Grip Bench Press
Lie on the bench with your eyes under the bar. Grip the bar with hands inside shoulder width. Lift the bar off the rack and hold it directly above your chest . Squeeze the bar hard and arch your upper back. Lower the bar to just below your nipples, tucking your elbows close to your sides as it comes down . Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing it back toward your face. When the bar is halfway up, begin flaring your elbows outward to lock it out. That's one rep.