Congratulations on coming back for Day 2 of the Lean Body Challenge.
We won't be doing any cardio today, but we will be doing resistance training for the chest, shoulders, and triceps.
Week 1, Day 2 Chest, Shoulders & Triceps!
Watch the video: 6:28
The 3 Essentials Of Weight Lifting
Before we get into the workout, I want to explain what this weight training program is based on.
1 Warming Up
The goal here is to heat up your muscles and tendons with lighter weights to get them elastic and ready for the heavier weights you'll use in the workout. This is important in order to prevent injuries that can stop your progress.
The rule here is: Stimulate, don't annihilate.
The first thing to do is choose the right amount of weight. Pick a weight you can lift about 10 times. By the 10th time, it should be difficult to lift.
This will take a little trial and error but you'll quickly figure out how much you can handle. Each repetition should take you about 1-2 sec to lift and 2-3 sec to return to the starting position.
You only want to rest long enough to catch your breath between sets, before you begin your next set. But the general rule is about 1 minute of rest for smaller body parts like arms and abs, and about 2 minutes for larger body parts like legs.
You may want to purchase a stop watch to time your rest periods and train yourself to up to no more than "one minute" rest between sets.