Build Your Dream Body - Part II
Next month I am going to begin the second month of the Oxygen Mag 3-Month series. I’ll be splitting the workout into 3 parts: Push (chest, shoulders, triceps, abs), Pull (back, biceps, abs) and Legs (quads, hamstrings, glutes).
PUSH: Bench press, Incline fly, DB shoulder press, Lateral raise, Machine reverse flye, Triceps rope pressdown, Triceps kickback, Hanging knee raise
LEGS: Leg press, Split squat, Lying leg curl, Stability ball curl, Seated calf raise, Standing calf raise
PULL: Wide-grip pulldown, Seated row, DB pullover, EZ-bar biceps curl, DB hammer curl, Bench v-up
WEEKS 1 & 2 (3 sets of 10 to 12 reps, moderately heavy weight)
M - Push
T - Cardio (20 minute intervals)
W - Legs
Th - Off
F - Pull and Cardio (25 to 30 min steady state)
S - Cardio (25 to 30 min steady state)
Su - Off
WEEKS 3 & 4 (3 sets of 8 to 10 reps using heavier, more challenging weight)
M - Pull and cardio (25 to 30 min steady state)
T - Legs
W - Pull and cardio (25 to 30 min steady state)
Th - Off
F - Push and cardio (20 minute intervals)
S - Legs
Su - Pull and cardio (25 to 30 min steady state)
The 20-minute interval training can be done on a cardio machine, outdoors on a track or stairs (negative!!!), or at home. This training is based on RPE (Rate of Perceived Exertion on a scale of 1 to 10 (10 being the hardest)). Is this similar to HIIT/MIIT? I’m wondering if I could use the jump rope I bought for this type of cardio training. Hmmmmm……
Wish me the best! 
