Workout 3: New Exercises

Workout 2 gives a good idea of where to start.  This workout is building on #2.

New exercises:

Building on workout 2, we are adding some exercises to increase stress during the workout.  The video examples

above give a good idea of how to do each exercise and what tempo to keep.

Don’t forget the rules we have gone over previously and enjoy your workout.

Monday:

  • Bench Press 3 sets x 15 reps, or 4 sets x 10 reps, or 6 sets  x 4 reps depending on goal.
  • Tricep Extension 3 sets x 15 reps, or 4 sets x 10 reps, or 6 sets  x 4 reps depending on goal.
  • Cardio Interval

Tuesday:

  • 30 minutes of cardio
  • Get outside and walk, go for a jog, or get on a bike or treadmill at the gym.

Wednesday:

  • Lat Pulldown 3 sets x 15 reps, or 4 sets x 10 reps, or 6 sets  x 4 reps depending on goal.
  • Bicep Curl 3 sets x 15 reps, or 4 sets x 10 reps, or 6 sets  x 4 reps depending on goal.
  • Cardio Interval

Thursday:

  • 30 minutes of cardio
  • Get outside and walk, go for a jog, or get on a bike or treadmill at the gym

Friday:

  • Squat 3 sets x 15 reps, or 4 sets x 10 reps, or 6 sets  x 4 reps depending on goal.
  • Calf Raises 3 sets x 15 reps, or 4 sets x 10 reps, or 6 sets  x 4 reps depending on goal.
  • Cardio Interval

Saturday and Sunday: Rest

Next Time:  Some Good Meal Ideas

0901p132-grilled-sandwich-l

Grilled Turkey and Ham Sandwich

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