10 Weeks to Fit Day 16 and we are pushing through chest and firming our abs.  We are pumping through 5 and 10 sets of 10 reps.  Start off with a light set of 10 to warm up your muscles then push hard through your 10 sets with weight that will cause you to feel the burn as you go.  If you can, try to stay with the same weight through all 10 sets, but if you feel yourself failing too soon then decrease the weight accordingly.  Make sure to stretch your pecs between set to get the blood into the muscles and stretch your fascia. 

Let’s Get Ten-Acious

 

 

 1-Incline Dumbbell Flys: 5 sets of 10 reps, rest 60-90 sec.

2-Dumbbell Bench Press: 10 sets of 10 reps, rest 45-60 sec.

3-Decline Dumbbell Bench Press: 5 sets of 10 reps, rest 60-90 sec.

4-Weighted Sit-Ups: 10 sets of 10 reps, rest 45-60 sec.

(Exercise Samples Below)

day_16_pinterest

 Congrats!  Day 16 has pumped you up.  Get that protein shake down and hit the cardio.  

BE SURE TO VISIT ALL OF THE DAYS IN THE WORKOUT (in case you missed one):  

Day 1: 10 WEEKS TO FIT-DAY 1: LEGS AND ABS

Day 2: 10 WEEKS TO FIT-DAY 2: SHOULDERS & ABS

Day 3: 10 WEEKS TO FIT-DAY 3: CHEST & TRICEPS

Day 4: 10 WEEKS TO FIT-DAY 4: BICEP & ABS

Day 5: 10 WEEKS TO FIT-DAY 5: BACK

Day 6: 10 WEEKS TO FIT-DAY 6: ACTIVE REST

Day 7: 10 WEEKS TO FIT-DAY 7: ACTIVE REST 2

Day 8: 10 WEEKS TO FIT-DAY 8: LEGS

Day 9: 10 WEEKS TO FIT-DAY 9: CHEST & TRICEPS

Day 10: 10 DAYS TO FIT-DAY 10: SHOULDERS

Day 11: 10 WEEKS TO FIT-DAY 11: BACK & ABS

Day 12: 10 DAYS TO FIT-DAY 12: BICEPS

Day 13:10 DAYS TO FIT-DAY 13: ACTIVE REST

Day 14: 10 WEEKS TO FIT-DAY 14: ACTIVE REST 2

 Day 15: 10 WEEKS TO FIT-DAY 15: LEGS