Alternate between the following two workouts (Workout A and Workout B) three
days a week, performing cardio on the days in between. So, in the first week, you might do Workout A on Monday, cardio on Tuesday, Workout B on Wednesday, cardio again on Thursday, Workout A again on Friday, and finally, cardio on Saturday. (Take Sunday off.) The second week, start where you left off-do Workout B on Monday.
DIRECTIONS: Perform each pair of exercises (1A and 1B, 2A and 2B) as alternating sets, resting a minute after each set. That means do one set of 1A, rest, then one set of 1B, rest again, and so on for all the prescribed sets. Follow the same procedure for exercises 3A, 3B, and 3C. (You'll do one set of 3A, rest, one set of 3B, rest again, and one set of 3C. Rest again before you repeat 3A.) Perform exercise 4 as normal straight sets.
WEIGHT: Choose the heaviest weight that allows you to complete all the prescribed reps for each exercise.
TEMPO: The first digit is how many seconds it should take you to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are stretched). The third digit is how long it should take to lift the weight, and the fourth is how long you should hold the weight with your muscles contracted. An "X" means to lift the weight with explosive speed.
*In Workout A, exercise 2A, perform the decline dumbbell press with one-and-a quarter reps. That means press the weight off your chest, then lower it one-quarter
of the way down to your chest (a few inches). Press it back up, then lower the
weight to your chest again. That's one rep.
*In Workout A, exercise 3B, perform the standing cable fly by crossing your arms
directly in front of your chest. |
