Pre-training (10 days until start)

Before starting on any serious fitness program, it is a good idea to ease in to it.

I started on some ‘pre-season’ workouts in March and have been focussing on form and practicing with lighter weights.
Today I hit the gym during my lunch break and worked on chest, shoulders and triceps.
To warm up I spent 5 minutes on the rowing machine.

The Workout
Each exercise consists of 2 sets of 10-12 reps with a warm up weight (2/3rds of working), & the 3rd set til failure.
Resting about 30 seconds between sets, and no more than 90 seconds between exercises.
Here are the exercises:

  • Dumbbell bench press
  • Dumbbell flye
  • Dumbbell lateral raise
  • Bar military press
  • Cable triceps pushdown
  • Overhead bar press

Most importantly, spend some time at the end stretching during a cool down.
And we’re done! This is a quick workout and including warmup/cooldown it took me a bit over 40 minutes.
Yesterday I worked on legs and abs, so tomorrow should be a cardio day. I have to choose if I do 30 minutes of cardio or save that for sunday and work on back and biceps tomorrow.AC

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