Week 5 Exercises: Last week of Phase 1

So here we are. The Bronze body phase is about to end. So this week we stir it up a little. Different exercises, more intense cardio at the end.

Notes:

1. Warm up for 5-10 minutes using a treadmill, stationary bike or any other cardio equipment
   
2. Perform three sets of each exercise in a conventional straight set manner
   
3. Perform 8 reps per set. Use a weight that causes you to fail on the 8^th rep. This will allow us to use slightly heavier weights this week
   
4. Rest 1 minute between sets and exercises
   
5. After the first workout this week, do 20 minutes of cardio at 55% of MHR (107 for me)
   
6. After the second workout this week, do 15 minutes of cardio at 60% MHR (116 for me)
   
7. After the third workout this week, do 20 minutes of cardio at 60% MHR (116 for me)
   
8. After the fourth workout this week, do 15 minutes of cardio at 65% (126 for me)
   

 

Upper Body: Monday and Thursday

Chest:

• Incline Barbell bench press
  
  • Lie faceup with your back flat against the pad and your feet planted on the floor.
    
  • Unrack the bar and raise it above you at arms' length. This is the start position
    
  • Lower the bar at a three count until it touches your upper chest. Inhale during the descent
    
  • Without bouncing off the bottom, push the weight back up at a two count to the start position. Exhale during the ascent, and do not lock your arms at the top
    
  • Make sure that your glutes remain on the bench, your eyes stay trained n the ceiling, and your wrists stay straight at all time
    
• Incline dumbbell fly
  

Biceps:

• Incline dumbbell curl
  
  • Set the incline bench at 60 degrees
    
  • Lie back on the bench, holding a pair of dumbbells' at arms' length so your palms face forward. Spread your stance for balance. This is the start position
    
  • Curl the weights up to the front of your shoulders, exhaling as you keep your elbows down and back and in the line with your shoulders. Squeeze!!!
    
  • Without rocking your body, inhale as your return the weights to the arms extended position
    

Back:

• Pulldown
  
• One-arm dumbbell row
  

Triceps:

• Dip
  
  • Grip the parallel bars such that your hands will be 10-12 inches apart. Once you've established your grip, push yourself up so that your arms are straight and your knees are bent 90 degrees, with your feet tucked behind you. This is the start position
    
  • Without inclining your torso forward- which would shift the emphasis from your triceps to pecs, bend your arms to lower your body until your elbows form 90-degree angles
    
  • Inhale during a measured descent, about a three-count, controlling the rep at all times. Drop quickly and you risk damaging the delicate architecture of your shoulder joints
    
  • From the bottom, straighten your elbows to return to start position to a two-count pace, again making sure to keep your back straight
    
  • Exhale as you approach the top, and don't lock out your elbows hard at full extension. And keep them tucked in close to your body for the entire set
    

Shoulders:

• Seated dumbbell press
  
• Upright row