General Fitness 8-Week Program
WU 5 min. 2 sets x 12 reps each. SERIES 1: incline bench press, incline biceps curls, abs; SERIES 2: lat raises, machine flys, abs; SERIES 3: preacher curls, seated military press, abs; Stretch.
DAY 1, WEEK 3: TODAY'S FOCUS IS ON CHEST, BICEPS, AND SHOULDERS. 2 sets of each exercise, 12 reps each. You've been making great progress, and are familiar with the basic exercises that we've been working on. So this week we're going to add a series to each workout. SERIES 1: After the warm up, start on an incline bench with the bar. Do the same sort of bench press that we did on the flat bench, raising and lowering the weight above your chest, keeping your lower back pressed flat. Then switch the bar for a set of dumbbells. While still leaning back against the incline bench, raise and lower your arms, doing incline biceps curls.
Abs on the bench or floor, then repeat SERIES 1. SERIES 2: lateral raises with dumbbells. Holding a light dumbbell in each hand, raise to shoulder height (keeping your arms straight and a little in front of your shoulders, not directly out to the side). Hold for 1 count at shoulder height, and lower back down to your sides. Then hit the fly machine: hold your arms together for 2 counts in the center, directly in front of your chest. Ab crunches on a bench or on the floor. After 2 sets, go to the preacher bench for SERIES 3. Execute a set of curls, hammer style, one arm at a time (armpit against the pad, thumb to the ceiling as you hold the weight). Alternate with seated military press, one arm at a time (all left arm, then all right). Do a set of abs, and repeat SERIES 3. Stretch out your arms and chest for 5 min
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