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.

Intervals Exercises
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

Intervals: 1-3

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 [1]. 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 [2]. 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.

  

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    Exercise II: Behind-The-Neck Pullup

    Intervals: 1-3

    Grab the bar overhand at shoulder width and let your body hang [1]. Now squeeze your shoulder blades together and pull your body up and in front of the bar so that it touches the back of your neck in the top position [2]. Lower yourself back to the starting position. That's one rep.

      

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    Exercise III: Weighted Dip

    Intervals: 4-6

    Stand between two parallel bars and grab each with an overhand grip. Straighten your arms so that you're suspended over the bars [1]. Now bend your elbows and lower your body until your upper arms are parallel to the floor [2]. Push yourself back up to the starting position. That's one rep.

      

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    Exercise IV: Barbell Curl

    Intervals: 4-6

    Hold a straight barbell with an underhand, shoulder-width grip [1]. Keeping your elbows braced against your sides, curl the bar as high as you can [2], then reverse the motion to return to the starting position. That's one rep.

      

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    Exercise V: Split Jerk

    Intervals: 7-9

    Hold a barbell at shoulder level [1]. Now explosively split your legs so that one is a few feet in front of the other and use momentum to press the bar straight overhead [2]. Lower it back to the starting position. That's one rep. On your next rep, switch legs.

      

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    Exercise VI: Decline Dumbbell Pullover

    Intervals: 7-9

    Hold one dumbbell with both hands and lie back on a decline bench, angled about 45 degrees to the floor. Press the dumbbell straight over your face [1], then lower your arms behind your head as far as you can [2]. Pull the dumbbell back to the starting position. That's one rep.

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