Body For Life

Created by truebluetitan

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3 Workouts / 19 Exercises

6% Cardio / 94% Strength Training

Workout Program Description

Exercise Techniques from Body-for-LIFE Web site (Weeks I, II, & III).



Chest/Shoulders/Triceps/Back/Biceps (Weeks I, II, & III)

Suggested Schedule

This workout should be done weekly on:
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View Workout Details

Small Lat Pulldowns - Wide-Grip
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...

Small Cable Rope Rear-Delt Rows
1 set: 12 reps
There are many options for stimulating the front and side delts, but it seems so many people can't bring up their rear delts at the same speed. I have found an exercise called cable, rope, rear-delt r...

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Dumbbell Curl - Standing
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ...

Small Dips - Machine
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
If you can't perform regular dips with your bodyweight, you can use a dip machine. Follow the directions on the machine that you use. Exercise image and description by

Small Cable Crossover
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o...

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Shoulder Press - Dumbbell, Seated
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead...

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Front Dumbbell Raise
1 set: 12 reps
Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec...

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EZ-Bar Curl
1 set: 12 reps
Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by

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Bench Press - Dumbbell, Declined
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by

Small Tricep Pushdowns - Rope
1 set: 12 reps
Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio...


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