Jamie Eason's LiveFit Trainer: Day 1

CHEST and TRICEPS

Today is a day of firsts.

It's the first day of your new lifestyle, the first step toward your new body, and our first workout together. I hope you're excited, committed and ready to transform!

Remember, there's absolutely nothing to fear: I'll be training with you through every exercise, helping you push each and every rep.

Before we hit the gym, focus on these training notes:

• This is the muscle endurance phase: we're prepping your muscles for heavier weight and more intense training down the road.


• You'll be doing 3 sets of 12 repetitions (3 X 12) for each exercise.


• Aim for 1 minute of rest between each set.


• The amount of weight you lift should be 60% of your maximum effort. Lifting too much too soon will lead to excessive muscle soreness.


• Each workout, depending on gym traffic and your training pace, should take about an hour.

See you in the gym!

Warm up (treadmill / elliptical / bike) 5 - 10 mins

Wide Push Ups (standard or on knees) 3 x 12

1 min rest

Dumbbell Bench Press 3 x 12

1 min rest

Dumbbell Flyes 3 x 12

1 min rest

Narrow Push Ups (standard or on knees) 3 x 12

1 min rest

Standing Dumbbell Triceps Extensions 3 x 12

1 min rest

Triceps Pushdown 3 x 12

STRETCH!