Elliptical + 1st exercise

Elliptical: light 5-10 minute warmup on the elliptical, adjusting the settings to keep the calorie per hour above 400.

Select your first exercise from the list below:

Bench Press (Barbell) Reps 8-12 : Sets 3-4

1. Lay flat on a bench.


2. Grab the bar just slightly farther than shoulder width apart.


3. Slowly lower the bar down towards your nipple line while squeezing your shoulder blades together.


4. While maintaining control, press the bar upwards contracting your chest muscles at the top.

Bench Press (Dumbbell): Reps 8-12 : Sets 3-4

1. Lay flat on a bench.


2. Grab a dumbbell in each hand.


3. Slowly lower the dumbbells down towards your nipple line while squeezing your shoulder blades together.


4. While maintaining control, press the dumbbells upwards and towards each other, squeezing your chest muscles at the top.

Bicep Curl (Bar) Reps: 8-12 : Sets 3-4

1. Grasp a barbell so that your arms are just slightly angled, not parallel.


2. Stand shoulder width apart.


3. Without any sway or lean, raise the bar in an arched motion towards your chin. Contract your biceps at the top.


4. Slowly return the bar to the starting position.

Bicep Curl (Dumbbell) Reps: 8-12 : Sets 3-4

1. Grab a dumbbell of appropriate weight in each hand.


2. Stand shoulder width apart.


3. Raise the dumbbells in unison, in an upward arch motion.


4. Return them to the starting position.