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Weighted, Body Weight & Beast-Mode Exercises 

M1-D15: Focus Chest with Back & Core

"Pectoralis major Of the two chest muscles, the pectoralis major (a.k.a. the pec major) is the one that commands the most real estate. You have one of these large, fan-shaped slabs on either side of your chest. Each one spans half of the upper chest, and has attachment points on the sternum (breastbone), ribs, clavicle (collarbone), and humerus (long bone of your upper arm).  How to work the pec major: Different exercises can target a specific head. Hit the sternocostal head with moves like the dip, bench press, dumbbell fly, and decline bench press; and emphasize the clavicular head with the incline press and fly, says Jennifer Novak, M.S., C.S.C.S., performance recovery coach and founder of PEAK Symmetry Performance Strategies." ~ By Lauren Bedosky

Month 1 : Day 15

M1-D15

Choose Your Workout: Weighted, Body Weight or Beast-Mode

PERFORM EXERCISES FROM TOP TO BOTTOM  AND REPEAT FOR 3 TOTAL ROUNDS

COMPOUND/SUPER/QUICK SETS ARE DONE BACK-TO-BACK WITH LITTLE TO NO REST

ROUND ONE (R1)=12 REPS, R2=10 REPS, R3=8 REPS

60 SECOND BREAK BETWEEN SETS

*Click on "Show Me The Exercise" button for a tutorial*

Workout Option - 1

Exercise/Repetitions 

Weighted - 3 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

SuperSet 1

Lat Pull Down Closed Grip

12/10/8

Straight Bar/Dumbbell Incline Bench

12/10/8

60 Second Break
Quick Set 2

Plank

1 Minute

Dumbbell Fly

12/10/8

60 Second Break
SuperSet Set 3

Seated Row Closed Grip

12/10/8

Plank Up Downs

7-10

60 Second Break
SuperSet Set 4

Single Arm Dumbbell Row

12/10/8

Army Crawl Push-Up

7-10

After 3 Rounds of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete
Workout Option - 2

Exercise/Repetitions 

Body Weight - 3 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Super Set 1

Y-Superwoman

12/10/8

Straight Push-up

7-10

60 Second Break
Quick Set 2

Side Plank

1 Minute

Incline Push-up

7-10

60 Second Break
Superset Set 3

Reverse Snow Angel

12/10/8

Plank Up Downs

7-10

60 Second Break
Superset Set 4

Army Crawl Push Up

7-10

Bridge Pose

12/10/8

After 3 Rounds of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete 

A Combination of Weighted and Body-Weight Exercises

Beast-Mode

 
Workout Option - 3

Exercise/Repetitions 

Beast-Mode - 3 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Super Set 1

Lat Pull Down

12/10/8

Straight Bar/Dumbbell Bench

12/10/8

Bridge Pose

12/10/8

60 Second Rest
Quick Set 2

Seated Row

12/10/8

Weighted Arm Extensions

12/10/8

Plank Up Downs

7-10

60 Second Rest
Quick Set 3

Dumbbell Flyes

12/10/8

Single Arm Dumbbell Row

12/10/8

Roll OverCrunches

25

60 Second Rest
Quick Set 4

Y-Superwoman

12/10/8

Army Crawl Push-Up

7-10

Hip Raises

10 each side

After 3 Rounds of the above 

Burpees

7 Minutes (20 Second Intervals)

Complete
 

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