Day 1: Chest and abs

Before starting on any lifting, there is a need to stretch, then ride for 5 minutes on either the indoor bicycle or treadmill. 

Stretching is necessary in order to prevent injury, and increase lifting potential.  

After you stretch, head to start riding or running, because there is a need to speed up your heart rate before lifting, which actually helps you lift more, and for a longer period of time. 

Incline Dumbell Press (3 warm-up sets, 3 working sets)

Flat Barbell Bench Press (3 working sets)

Face Pull (3 reps of 8-10 sets)

Day one consists of chest and abs.
This day starts off with incline barbell press (3 warm-up sets and 3 three working sets) after stretching. Then continuing with inclined presses but with dumbbells (three working sets, no warm-up sets needed). After that I advise on taking a sip of water then going for the regular flat barbell bench press workout, no need to warm up (three working sets).

As soon as that’s done, we can then head to the rope pull machines for a special face pull workout (keeping elbows high, pull in 8-10 reps of these lighter weights). Complete three working sets. Finally, three ab circuits to finish off Day one.

When starting out with warm-up sets, it’s advised to start with the lightest weight possible in order to increase by 10 lbs intervals, until you get to the start of your working sets. For example, warm up with the bar, then 10 lbs, then 20 lbs on each side. Done with warm up and start with working sets. The working sets begin with 25 lbs, for example, then increases in 5 lb intervals for optimum muscle gains. Therefore, I’d continue with 25, 30, 35 lbs.