Warm Up: perform enough reps of each exercise to get he body heated for work poundage.
Work: 40 - 50% of max. You will need to go light in this work out, with the reps at 15 plus super setting you will get swolled fast!!!
3 sets/ 15 reps on ALL
- Chest: incline barbell press & fly (you decide)
- Back: cable close grip lat pull down & standing straight arm lat pull down
- Shoulders: seated dumbbell over head press & lateral (side) raise
- Triceps: cable triceps push down & dumbbell kick backs
- Biceps: cable reverse curl & dumbbell hammer curl
- Core: ab wheel & mermaids: L/ R
Work: Cardio: 10 - 15 minutes
- cardio piece of choice
- 30 seconds work
- 30 seconds recovery