Workout #2

Our second workout might have the most soreness by the next day, but it is a great workout to stay fit and also to build muscle. As stated before, the important step we want to accomplish is that you are doing these exercises correctly. 

Three Sets of 8 Repetitions- Bench Press
 When doing this workout, make sure your hands are spread out about 1.5-2 feet apart from each other. Make sure when you let the bar down that it touches your chest for a full repetition. When coming back up, don't hyper extend your elbows, keep them bent so that you feel all the weight when the bar comes back down. Here is a perfect video citing this workout:

Three Sets of 7 Repetitions- Standing Cable Fly Adjusted
When finding a cable machine, take both cables (one in each hand) and start with the cables at a level of 2 (if they don't have levels, imagine you are throwing a ball underhand, but this ball is the cable, now THAT is where you want to have the cable fly set up.) While standing with your knees bent, hips a little bit out and elbows in, explode out by throwing your hands out in front of you. Make sure when you are doing this that you are using your pectoral muscles. Once those 7 reps are done, then move on to the middle setting so your hand will meet in the middle of your body during a repetition. Lastly, set the cables at a higher setting so then you are pushing down with your hands while using your chest. Here is an example of the cable fly, if you can't adjust the level of how high the cables are just do the 3 sets at the same level, but if you can choose low, medium, and high!

Three Sets of 20 Close Grip Pushups
Once cable flys are finished, do three sets of 20 close grip pushups. This doesn't sound like much, but once you've done the last two workouts correctly, you'll feel a lot of weakness in your chest. As you get better and better, you can either add more workouts (which will be posted here) or increase your sets/repetitions. 

Lastly, as stated in all of our workouts, work out your cardiovascular but either running for about a mile and a high to two miles, or bike for twenty minutes while keeping the revolutions per minute above 100.