Day One Workout
Chest
Flat dumbbell bench press 10 reps/3 sets
Incline barbell bench press 10 reps/3 sets
Incline dumbbell flye 10 reps/3 sets
Cable flye (up-to-down) 8 reps/ 2 sets
Cable flye (down-to-up) 8 reps/ 2 sets
Machine bench press 8 reps/ 3 sets
Pushup to failure
Abs
Machine ab-crunch 15 reps/3 sets
Swiss ball crunch 25 reps/4 sets
Leg raise 10 reps/3 sets
Cardio
Treadmill 15 minutes
Total time spent: 70 minutes
Flat dumbbell bench press 10 reps/3 sets
Incline barbell bench press 10 reps/3 sets
Incline dumbbell flye 10 reps/3 sets
Cable flye (up-to-down) 8 reps/ 2 sets
Cable flye (down-to-up) 8 reps/ 2 sets
Machine bench press 8 reps/ 3 sets
Pushup to failure
Abs
Machine ab-crunch 15 reps/3 sets
Swiss ball crunch 25 reps/4 sets
Leg raise 10 reps/3 sets
Cardio
Treadmill 15 minutes
Total time spent: 70 minutes
posted by John Ng at 6:43 PM
4 Comments:
thats crazy
you could drop the cardio and at least the machine bench press.. then again, results speak for themsevles.. :)
why is it called DAY ONE EXERCISE, so it's accordance to this coming SATURDAY?
Well, my aim is to work/tire out the big muscle groups (i.e. chest and back) to build lean and toned muscles. I thought if I were to use heavier weights, I would probably just keep going bigger. So I'm doing more exercises/reps as opposed to using heavier weights. And the machine press is just to add more variety.
It's called Day One Workout because it's 'day one' of my 'five day workout' haha.
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