The Gym Body Work Out

Day 1: Chest, Abs and Calves.

Chest

• Warm-up with a set of 15 dumbbell flies on a very light weight.
• Dumbbell flies on a flat bench 3 sets (8 -10 reps). Try to get a good stretch across the entire chest.
• Incline dumbell press. 2 sets (10 reps).
• Incline flies (full stretch at the bottom and peak contraction at the top) 2 sets (10 reps).
• Cable cross-overs. 3 sets (12 reps)

Calves

• Seated calf raises 3 sets (15 reps) (heavy weights).
• Standing calf raises 3 sets (15 reps) getting (peak contraction at the top of each rep).

Abs

• 4 sets (20 reps) of crunches with knees up and crossed at the ankles.
• 4 sets (20 reps) of crunches with knees raised seated on the end of a flat bench.
• 4 sets (20 reps) of decline sit-ups.

Day 2: Legs

• 5 minutes warm up on the bike or running machine.
• Leg press for 5 sets (12 reps) of heavy, nice and controlled reps. - be sure to keep your back flat and the movement controlled.
• Squats - 3 sets (10 reps), again use perfect form to avoid injury.
• Dumbbell lunges to work the glutes and quads more. 3 sets (10 reps) working first one leg for 10 consecutive reps and then the other, this will keep all tension on the working leg.
• Leg extension 3 sets (10 reps) focus on the peak contraction on the top to feel the burn.
• Lying leg curls 4 sets (12 reps) really squeeze at the top.
• Dead lifts 3 sets (10 reps) feeling the stretch all the way down.

Day 3: Cardio

• Stretch and then do 20 – 30 minutes intensive cardio (running, bike, rowing), ideally first thing in the morning.
• Follow it with 20 minutes gentle stretching holding each stretch for a minimum of 30 seconds.

Day 4: Back and Shoulders

Back

• Start with 3 sets (12 reps) of wide grip pull-down to the front to get the blood pumping. The first set should be on very light weights and then build up from here.
• Next, 3 sets (8 reps) of bent over rows with an underhand. These should be performed with heavier weights but form is never compromised.
• Following try 2 sets (10 reps or failure) of chin lifts with bodyweight.
• To finish do 3 sets (10 reps) of seated row.

Shoulders

• Start here with 3 sets (12 reps) of shoulder press (seated!). Do the first set on a light weight and build up from here.
• Next it is 3 sets (12 reps) of seated dumbbell side lateral raises. Try working with lower weights but very slowly to get maximum burn.
• Then on to the rear delt machine for 3 sets (12 reps).
• Finally 3 sets (12 reps) of heavy dumbbell shrugs to get traps pumped.

Day 5: Biceps and Triceps

Biceps

• Start with 1 set (15 reps) of standing barbell curls on a light weight to warm the muscle up. Then progress straight on to 3 sets (7,7,7, reps) of bicep 21s with strict form and a nice peak contraction at the top.
• Next do 2 sets (12 reps) of preacher curls, ideally with a straight bar and again really concentrating on squeezing the bicep.
• Finish off with 3 sets (12 reps) of seated hammer curls.

Triceps

• Start with 3 sets (10 reps) of close grip bench press, very strict and really concentrating on feeling the weight in the back of the arms.
• Next 3 sets (10 reps) of “skull crushers”, again performed with a straight bar.
• Finish with 3 sets (10 reps) of pushdowns with either a rope or a bar slightly angled downward.

Day 6: Nothing!

Take it easy, no more than gentle exercise.

Day 7: Cardio

• Stretch and then do 20 – 30 minutes intensive cardio (running, bike, rowing), ideally first thing in the morning. Try to do a different form of cardio from day 3.
• Follow it with 20 minutes gentle stretching.

The Gym Body Introduction

The Gym Body Eating Plan