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Super FocusCreated by spidey
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Summary
6 Workouts / 24 Exercises
5% Cardio / 95% Strength Training
Latest Exercisers
Workout Program Description
This workout might not seem like much to look at, but you'll end up working your single body part more in a single day than you normally would in an entire week. It's designed to be completed in less than 75 minutes, help with fat loss and allow plenty of time for recovery before you blast the same body part again.
Workouts
Monday (Chest, Abs and Cardio)
Description
Working on chest (major workout), abs and cardio. 1. Start with very light cardio warmup (3-5 minutes). 2. Do chest workout. The chest workout should start with standard sets (4 of each exercise) and end with 2-3 drop sets the flat dumbbell bench exercise. 3. Do abs workout. 4. Do the real cardio workout. The cardio session should be 20 minutes of HIIT.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Around The Worlds 3 sets: 10 reps, 10 reps, 10 reps Grab two dumbbells and sit on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the barbells, not up, but around as if y... |
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Bench Press - Dumbbell, Declined 3 sets: 10 reps, 10 reps, 10 reps Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by Bodybuilding.com |
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Bench Press - Dumbbells, Inclined 3 sets: 10 reps, 10 reps, 10 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Bench Press - Dumbbell, Flat 1 set: 15 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Ab Roller 3 sets: 20 reps, 20 reps, 20 reps Using the ab roller, start on the floor on all your hands and knees. Hold the ab roller in your hands while in this position. Slowly roll the ab roller foreward, stretching your body into a straight p... |
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Hanging Leg Raise 3 sets: 15 reps, 15 reps, 15 reps Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your w... |
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Elliptical Machine 20:00:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... |
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