It’s Day 3 of 10 WEEKS TO FIT and time to push through chest and triceps.  Hopefully you are making good recovery from legs, shoulders and abs and staying hydrated.  Another way to help with recovery is by taking Glutamine.  Glutamine is the most common amino acid found in your muscles.  Supplementing with Glutamine can minimize breakdown of muscle and help improve protein metabolism.  Remember to do a quick warm up of a few sets using lighter weights to get the muscles being trained warm to help prevent injury.  

Lets get Ten-acious

 

 

10 Weeks to Fit-Day 2: Shoulders & Abs 

WORKOUT:

1- Incline Barbell Press: 4 sets of 20 reps

2- Bench Press4 sets of 20 reps

3- Incline Dumbbell Flyes4 sets of 20 reps

4- Triceps Pushdown: 4 sets of 20 reps

5- Overhead Cable Triceps Extension4 sets of 20 reps

6- EZ-bar Skullcrushers4 sets of 20 reps

7- Jump Rope: 4 sets of 60-90 seconds.  Try increasing reps each set by 10 seconds รขโ‚ฌโ€œ 60, 70, 80, 90 seconds.  I also recommend doing these in between each set as an “active rest” to keep your heart rate up.

 (Exercise examples below)

Day 3 Chest & Triceps

 Congrats, you made it through Day 3 of 10 weeks to fit!  Your should have a good pump in your chest and triceps, now pound your protein drink and get your cardio done! 

 

BE SURE TO VISIT THE PREVIOUS OR NEXT WORKOUT:  

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

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