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Description

Ready to do some reps? You'd better be. Today, we're revisiting the workout we did on day one, but the exercises and reps per set change completely. Today's chest, triceps, and abs workout focuses on single-joint, isolation exercises. It will give your endurance muscle fibers a solid kick. These training changes don't mean you get to slow down or decrease the intensity of your workout. Instead, choose a weight that causes you to fail near the top of the 12-15 rep range. Don't go so heavy that you fail on the fifth rep of the first set, and don't go so light that you could easily knock out 30 reps per set. If you do need to change the weight, make sure you do it after the cardio acceleration movement. Use the time it takes to change the weight to take a quick rest, but no more than you absolutely need. Remember, cardio acceleration between every set will really help you burn blubber!


Exercises

Set 1: 1 round
Jump Rope
Effort: Vigorous
Jump Rope
3 minutes

Set 2: 3 rounds
Incline Dumbell Fly
Effort: Vigorous
Incline Dumbell Fly
15 reps
Squats
Squats
1 minute

Set 3: 3 rounds
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
15 reps
Step-Ups
Effort: Vigorous
Step-Ups
1 minute

Set 4: 3 rounds
Weights: Heavy
Cable Crossovers
15 reps
Squat Jumps
Effort: Very Hard
Squat Jumps
1 minute

Set 5: 3 rounds
Weights: Heavy
Cable Tricep Push Down
15 reps
Squat Jumps
Effort: Very Hard
Squat Jumps
1 minute

Set 6: 3 rounds
Tricep Extensions
Weights: Heavy
Tricep Extensions
15 reps
Mountain Climbers
Effort: Very Hard
Mountain Climbers
1 minute

Set 7: 3 rounds
Lying Dumbbell Tricep Extensions
Weights: Heavy
Lying Dumbbell Tricep Extensions
15 reps
Horizontal Goblet Squats
Weights: Heavy
Horizontal Goblet Squats
1 minute

Set 8: 3 rounds
Weights: Moderate
Effort: Moderate
One-Arm High-Pulley Cable Side Bend
15 reps
Weights: Moderate
Effort: Vigorous
Scissors Jump
1 minute

Set 9: 3 rounds
Crunches
Crunches
15 reps
Maintain a straight and erect posture with your head up and back straight.
Effort: Maximum
High Intensity Running
1 minute


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