| Bodypart |
Exercise |
Sets |
Reps |
Notes |
| Back |
Barbell
Bent-Over Rows or Seated Cable Rows |
6 |
6-8 |
Be
sure to keep your lower back arched and tight when performing
either of these exercises. |
| Chest |
Flat
Barbell or Dumbell Bench Press |
6 |
6-8 |
Don't
bounce the bar off your chest as you lower it down. As well,
don't bang the dumbells together at the top. |
| Biceps |
Standing
Barbell Curls or Dumbell Curls |
4 |
6-8 |
Squeeze
your biceps hard at the top and don't swing the weight. Use
a shoulder-width grip on the bar for best biceps contraction. |
| Calves |
Standing
Calf Raises or Seated Calf Raises |
4 |
10-12 |
Perform
this movement under control. Don't bounce out of the bottom
and be sure to give your calves a good squeeze at the top. |
| Cardiovascular
Training |
| Activity |
Comments |
| Fat
Loss Circuit Training |
Take
no rest as you move between 40 seconds of cardio work and your
weight training sets. Have everything set up and ready to go
with your exercises as much as possible. If you are in a crowded
gym and must wait for equipment or are unable to pre-set, just
do the best you can. |
General
Comments:
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