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Monday (Chest, Abs and Cardio)Part of the Super Focus program. This workout has never been performed. |
Description
Working on chest (major workout), abs and cardio. 1. Start with very light cardio warmup (3-5 minutes). 2. Do chest workout. The chest workout should start with standard sets (4 of each exercise) and end with 2-3 drop sets the flat dumbbell bench exercise. 3. Do abs workout. 4. Do the real cardio workout. The cardio session should be 20 minutes of HIIT.
Exercise Routine
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Around The WorldsGrab two dumbbells and sit on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the barbells, not up, but around as if y... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps |
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Bench Press - Dumbbell, DeclinedLike the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by Bodybuilding.com Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps |
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Bench Press - Dumbbells, InclinedSit 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: 10 reps Set 2: 10 reps Set 3: 10 reps |
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Bench Press - Dumbbell, FlatSit 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: 15 reps |
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Ab RollerUsing the ab roller, start on the floor on all your hands and knees. Hold the ab roller in your hands while in this position. Slowly roll the ab roller foreward, stretching your body into a straight p... Routine:Set 1: 20 reps Set 2: 20 reps Set 3: 20 reps |
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Hanging Leg RaiseHang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your w... Routine:Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps |
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Elliptical MachineThe elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... Routine:Time: 20:00:00 |
