Chapter 5
Suggested workout schedule
Day 1—Monday, Workout #1
Incline Dumbbell Presses (Pectorals)
1 set x 15 reps
2-3 sets x 10 reps / 3-0-2 tempo
(Take three seconds to lower the weight, no pause, and two seconds to raise the weight.)
Flat Dumbbell Presses
4-5 x 10-15 (increase weight each set) / 3-0-2 tempo
oIncline Dumbbell Flyes
3 x 15-20 / 3-0-2 tempo
Crunches (Abdominals)
4 x 25
fairly slow tempo, but don't obsess about counting
Reverse Crunches
3 x 10-20 / 3-0-3 tempo
Day 3—Wednesday, Workout #2
Pullups (Chin ups) (Latissimus Dorsi)
3-4 to failure / 3-0-2 tempo
Bent-Over Rows
3-4 x 10-12 / 2-0-3 tempo
One-Arm Dumbbell Rows
3 x 12-15 / 2-0-2 tempo
Overhead Dumbbell Presses (Deltoids)
3-4 to failure / 3-1-2 tempo
Lateral Dumbbell Raises
3 x 8-10 / 2-1-2 tempo
Seated Rear Dumbbell Rows
3 x 10-12 / 2-0-2 tempo
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