Beginning... 1/1

Yes, its hard to start and ever harder to persevere. Its all in your head.

So today is the 1st day after a two week rest in which i didnt even watch, what was on the food menu. Wrong choise.

So here is my new workout for MONDAY: CHEST+BICEPS+ABS

1.Bench press: 8x, 8x, 6x, 6x

2.Incline dumbbell press: 10x, 10x, 8x, 8x

3.Incline dumbbell flys: 15x, 15x, 12x

4.Cable crossover: 20x, 18x, 15x

5.Barbel curl: 8x, 8x, 6x

6.Incline dumbbell curl: 10x, 10x, 8x

7.Lying cable concentration curl: 15x, 15x, 12x

8.Dumbbell hammer curl: 20x, 18x, 15x

9.Weighted crunches: 10x, 10x, 10x

10.Plank: 3x 30-60s

11.Reverse crunches: 20x 18x, 15x (*as many as you can do)

On the last of each set of exercise you must reach muscle failure. Rest time between exercise is 1 min you can chose less if you want.

Extra reading: 7 reason for HIIT trening

1. Increased efficiency
2. Higher colorie burn, more fat loss
3. lose fat, not muscle
4. boost metabolism
5. improve stamina
6. versatility
7. breaking mental barriers....

more on: http://www.muscleandfitness.com/news-and-features/galleries/training/7-reasons-you-need-hiit/slide/7