Runn-ing, Barbell, Dumbell, Adominal crunch + 4th exercise

Running: light 5-minute run on a treadmill on a low to mid setting.

Bench Press (Barbell) Reps 8-12 : Sets 3-4

1. Lay flat on a bench.
2. Grab the bar just slightly farther than shoulder width apart.
3. Slowly lower the bar down towards your nipple line while squeezing your shoulder blades together.
4. While maintaining control, press the bar upwards contracting your chest muscles at the top.

1. Lay on a 45-degree upward angle bench.
2. Grab the barbell slightly farther than shoulder width apart.
3. Slowly lower the bar down towards your nipple line while squeezing your shoulder blades together.
4. While maintaining control, press the bar upwards contracting your chest muscles at the top.

1. Lay flat on a bench.
2. Grab a dumbbell in each hands.
3. Start by holding the dumbbells straight in front of your body.
4. Slowly lower them perpendicular to your body while keeping your arch.
5. Return them to the starting position in a reverse motion.

Choose your fourth exercise:

Abdominal Crunch: Reps 15

1. Lay on you back with your knees up
2. Place your hands behind your head
3. Slowly using your core crunch your elbows up towards your knees
4. Return to the starting position

Abdominal Bicycle: Reps 15

1. Lay on your back with both knees in the air
2. Bring one knee up towards your chin
3. Simultatiously, bring your opposite elbow towards your knee
4. Alternate knees
5. Example, left elbow to right knee, right elbow to left knee

Abdominal Knee Raises: Reps 15

1. Lay on your back with your hands behind your head
2. Place your feet together and pointed out straight
3. Crunch up with your elbows against your head
4. Lift your legs up so that your knees touch your elbow
5. Return to the starting position

Abdominal Plank: Reps 15