My Workouts

Week 1-2: Day 1 (Chest Triceps and Abs)

Part of the 12 Weeks To Your Future Physique program.

This workout has never been performed.

Workout Programs → 12 Weeks To Your Future Physique → Week 1-2: Day 1 (Chest Triceps and Abs)

Description

Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Failure should be reached at the end of every working set. To complete another full repetition should be near impossible due to muscle fatigue. Conduct 20 minutes of cardio every day. On the below listed training programs I have outlined the schedule of weight training on three days throughout a seven schedule. It doesn’t matter what days your weight training falls on, I only ask that you leave at least a day of rest in between every training day to fully recover the worked muscle. For example, some people like to train on Monday, Wednesday and Friday whilst others Tuesday, Thursday and Saturday. You choose day 1, day 2 and day 3 to fit the schedule that you are more likely to adhere to with minimal daily disruption.

Exercise Routine

	Treadmill Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... Routine: Time: 20:00:00
Adobe Flash player is required.	Bench Press - Dumbbell, Flat Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... Routine: Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps
Adobe Flash player is required.	Bench Press - Dumbbells, Inclined Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... Routine: Set 1: 8 reps Set 2: 8 reps
Adobe Flash player is required.	Bench Press - Dumbbell, Declined Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by Bodybuilding.com Routine: Set 1: 8 reps Set 2: 8 reps
	Tricep Pushdowns - V-Bar Just like the Tricep Pushdowns with a straight bar but with the V-Bar attachment. Can also be done with a rope attachment. Exercise description by Bodybuilding.com Routine: Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps
Adobe Flash player is required.	Tricep Extension - EZ-Bar, Seated, Overhead Hold barbell or EZ Curl bar with your hands about 6 to 8 inches apart. Sit at the end of a flat bench with your feet firmly on the floor and your back straight. Raise bar overhead to arm's length. Low... Routine: Set 1: 8 reps Set 2: 8 reps
Adobe Flash player is required.	Crunch - Legs on Exercise Ball Lie flat on your back with your feet resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Place y... Routine: Set 1: 12 reps Set 2: 12 reps Set 3: 12 reps