Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength – Barbell Bench Press
1×15
1×10
4×5
1×15
rest 3 min
Barbell Bent Over Row
1×15
4×8
- be sure to warm up to each first set and use a spotter for bench
- should be slow and controlled
Cardio – 45 min
- use either a treadmill, elliptical, bike or swim
- be sure to work for a solid 45 min even if it means going slow
- focus on your breathing then take your mind somewhere else
- try talking to yourself in a positive manner
- example – tell yourself ” I am strong, I am fit” while doing cardio