One of the things I love to do with a bench is I just do step-ups, so I'm gonna start the workout with step-ups with the rising knee, just to add some more calorie-burning explosiveness to it. So you want to incorporate cardio acceleration moves that keep you moving, keep your heart rate up, but you can do right here. Now, I'm at the bench press, and the real key to cardio acceleration is not running somewhere across the gym. Although I describe it as being in between every set, we're gonna start the workout with cardio acceleration as just a general warm-up. Now, I start each workout with cardio acceleration. Other smaller muscle groups, like biceps, abs, calves, we'll be doing just three, but with the major muscle groups, we'll be doing four sets on that first exercise. Remember, for most of the large major muscle groups, we'll be doing four sets per exercise as the first exercise. All right, now we're gonna be doing four sets on the bench press. Now let's get into the first one, flat bench press. ![]() So here's the breakdown of all the exercises that I'll be performing today. So with the bench press, I'm gonna do a set of bench press, about a minute of cardio. ![]() With each workout, we're gonna be doing cardio acceleration, which basically means we're gonna be doing about a minute of cardio in between every single set. If you don't know what I'm talking about, make sure you check out the training overview video, where I break down the microcycles in the rep ranges. However, the rep ranges are gonna change each week in the microcycles. You're gonna be doing Workout 1 each week of the program. ![]() Now, today we're gonna be doing Workout One, which is chest, tri's, and abs. ♪♪♪ All right, we're here at Axiom Fitness in Boise, Idaho, for the workout overview video.
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