39 days till Spring Beak 2012 - KEY WEST , FL

There is little over a month left till me and a bunch of friends head down to Key West, FL for a week of drinking and partying on the beach in the warm FL weather. So that leaves little time left to get it in at the gym.

For the last month, I am going to be lifting 6 days a week and upping my cardio and I as of now I plan on doing a detox probably the last week before we leave for Key West.

Here is a great upper body workout for you to use when trying to get your body ready with just a few weeks left for vacation.

Bent Over Barbell Row - 3 sets of 5

Pull Ups - 2 sets of 8

Chin Ups - 2 sets of 8

Dumbbell Bench Press - 3 sets of 5

Tricep Cable Extension - 3 sets of 10

Dumbbell Shoulder Press - 3 sets of 10

Barbell Curl - 3 sets of 10

Skullcrushers - 3 sets of 10

H.I.I.T Cardio - 20 minutes.

This workout should take you about 50 - 60 minutes, not including your H.I.I.T.

AP

Quick - 3 Exercise Circuit

Here is a circuit that I did this morning. It has 3 exercises you must perform. You will do a total of 5 sets for the entire workout. This workout will target your Chest, Back, and Legs. It shouldn't take you longer than 45-50 minutes to complete. I would suggest this type of workout just to mix things up from time to time, especially when your body is getting used to your current workout and you need something different.

Smith Machine Bench Press : 1 set of 10 reps

Smith Machine Squat

superset with
Smith Machine Squats : 1 set of 10 reps
superset with
Smith Machine Deadlift : 1 set of 10 reps.

You do not rest when completing the 3 exercises. You will do all 3 exercises then that equals 1 set. You will do a total of 5 complete sets. The goal is to try and do all sets with good form with little rest as possible.

Smith Machine Deadlift

Your heart rate should be pretty high through the entire workout which will help with fat loss if that is one of your goals.

Get out there and give it a try.

AP

Smith Machine Bench Press