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Beginner Gym-based cardio and strength training
Day 046 - Mixin' It Up
WU 5 min. 2 sets x 12 reps each. SERIES 1: triceps pressdowns, back extensions, push-ups; SERIES 2: incline bench press, triceps extensions, abs; SERIES 3: lat pulldowns, fly machine, abs. Stretch. 
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TODAY WE TARGET YOUR TRICEPS, BACK, AND CHEST. Again, this week we'll be repeating what you've already learned, testing your base of knowledge. 2 sets each exercise, 12 reps each. After your warmup, move over to the cables for SERIES 1. Start with a set of triceps pressdowns (remember to keep your elbows by your sides). Mix in a set of back extensions (for your lower back), and finish with a set of push-ups (keeping your lower back flat, lowering your chest between your hands). After repeating this series, head to an incline bench for SERIES 2. After completing a perfect set of incline bench presses, move to a flat bench for a set of triceps extensions (using a set of dumbbells). Perform abs on the bench or on the floor, and repeat all 3 exercises. Finally, for SERIES 3, go back to the cables for a set of lat pulldowns (bringing the bar right to your chest). Next, go to the fly machine for a set, then finish with abs. Repeat the series and stretch.
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