General Fitness 8-Week Program
WU 5 MINUTES. 2 sets x 12 reps each. SERIES 1: squats, biceps curls, abs; SERIES 2: open-toed squats, incline biceps curls, reclining abs; SERIES 3: bent-arm lateral raises, military press, abs. Stretch.
WELCOME TO YOUR PENULTIMATE WEEK: KICKING OFF WITH LEGS, SHOULDERS, AND BICEPS! By now, you should be feeling reinvigorated, rejuvenated, and every other kind of "re" there is! We've added enough exercises to your repertoire, so this week we'll rely on what you've already learned. 2 sets each exercise, 12 reps each.
SERIES 1: Let's start at the squat rack, with a perfect set of regular squats. Next, using a straight bar, execute a set of biceps curls, then finish with abs (on the bench or on the floor). Repeat, and move on to SERIES 2.
For this series, stay on the squat rack for a set of open-toed squats (toes turned out, legs far apart). After one set, move to an incline bench for a set of incline dumbbell curls. Finish with abs reclining on the bench, rolling your knees in to your chest and lowering (remember to keep your lower back flat). Repeat the series. To close out the day, let's superset your shoulders.
SERIES 3 begins with a set of bent-arm lateral raises. Then perform a set of seated military presses (a.k.a. overhead press, with dumbbells). Finish the series with a set of abs on the floor or on a bench, then repeat. As always, remember to stretch at the end.
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