How to Do It: Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets. Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next.

Weight: Unless otherwise noted, use the heaviest weight that allows you to complete all the prescribed repetitions for a given set.

  • Day 1
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  • Day 2
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  • Day 3
    No weight training today. Perform cardio at the highest intensity you can maintain for 30 minutes straight (for example, a brisk jog). Do cardio after your weight training or at a different time of day.
  • Day 4
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  • Day 5 & 6
    Do not weight train but practice tensing each muscle group for a 20-second count. Simply squeeze your thighs, biceps, chest, etc. It only takes a few minutes.
  • Day 7