DAY 10

DAY 10:
Consists of 4 Sections:

NOTE: Each Workout ends with a Bonus Burnout! (2 min)

TIP: Burnouts aid in depleting that last bit of glycogen stored in your muscles. This encourages any carbs you might eat through out the course of the day to be stored as Glycogen in the muscle instead of Fat!

DAY 10

5MIN

STRETCHING

Lite stretching before strength training warms up the muscles you are getting ready to work on. 

  • Neck – gently pull your head to right, hold and then to the left and hold. Repeat.
  • Arms – Forward/Backward: Small circles & large circles. Cross body shoulder stretch.
  • Chest – Wall Chest Stretch. Lying Pectoral Stretch. Childs Pose.
  • Wrists – Bend left wrist up and down and side to side. Repeat on right wrist.
  • Hips & Waist – Seated butterfly stretch. Simple twist.
  • Legs – Hamstring Stretch. Calf Stretch. Quad Stretch.
  • Feet – Achilles Stretch. Clockwise Circles. Counter Clockwise Circles.

5MIN

10MIN

CARDIO

Pick 1 of the following Cardio Exercises and complete 10 minutes before your strength training.

NOTE: Based on gym equipment. If you don’t have gym equipment, Running, Stair Climbing, Biking

  • Treadmill Run (goal 6mph)
  • Precore Eliptical (goal 85rpm)
  • Rowing Machine (goal 30spm)
  • Stationary Bike (goal 85rpm)
  • Swimming (goal 1min per 50yrd lap)

10MIN

I

SUPERSET 1

FLAT BENCH DUMBBELL CHEST PRESS & CHEST FLYS

3 SETS OF 10

    NOTE: Choose a slightly heavier weight than you used on the 3×15 day.

FLAT BENCH CHEST PRESS

FLAT BENCH CHEST FLYS

I

SUPERSET 2

REVERSE GRIP DUMBBELL ROWS & WIDE GRIP LAT PULLDOWNS

3 SETS OF 10

NOTE: Choose a slightly heavier weight than you used on the 3×15 day.

REVERSE GRIP BENT OVER DUMBBELL ROWS

WIDE GRIP
LAT PULLDOWN

I

SUPERSET 3

INCLINE BENCH DUMBBELL CHEST PRESS & CHEST FLYS

3 SETS OF 10

NOTE: Choose a slightly heavier weight than you used on the 3×15 day.

INCLINE CHEST PRESS 

INCLINE CHEST FLYS

I

SUPERSET 4

SERRATUS PULLDOWN & ROPE FACE PULLS

3 SETS OF 10

NOTE: Choose a slightly heavier weight than you used on the 3×15 day.

SERRATUS PULLDOWN 

ALTERNATE: PULL OVERS

FACE PULLS

5MIN

CORE

5MIN

I

ULTRA-SET 4

CORE STRENGTH

10 SETS OF 15 (0:30each)

(5 MIN TO COMPLETE)

    1. Front Plank ▶
    2. Back Plank ▶
    3. Left Side Plank ▶
    4. Right Side Plank ▶
    5. Toe Touch Crunch ▶
    6. Side to Sides ▶
    7. Russian Twists ▶
    8. Standing Twists ▶
    9. Standing Bicycle Crunches ▶
    10. Mountain Climbers ▶
"

BONUS BURNOUT

THE BONUS BURNOUT PHILOSOPHY

Focus on your weakness for 2-3 minutes – go until you can’t complete another rep! Here are a list of ideas:

CARDIO: Sprint for 2-3 minutes on the machine of your choice.
STRENGTH: 20-30 reps with the muscle of choice.
CORE: 2-3 minutes of planks, sit-ups or pushups.

End breathing hard with a good sweat!