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Busy-40 year old home gym

Created by packratcw

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Summary

4 Workouts / 26 Exercises

31% Cardio / 69% Strength Training

Workout Program Description

Strength and cardio mixing it up with a busy schedule, a home workout machine and a few free weights.

Workouts

Small Chest Press - Machine
4 sets: 8 reps, 8 reps, 8 reps, 8 reps
Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i...

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Tricep Extension - EZ-Bar, Seated, Overhead
4 sets: 10 reps, 10 reps, 10 reps, 10 reps
Hold barbell or EZ Curl bar with your hands about 6 to 8 inches apart. Sit at the end of a flat bench with your feet firmly on the floor and your back straight. Raise bar overhead to arm's length. Low...

Small Butterfly
4 sets: 8 reps, 8 reps, 8 reps, 8 reps
Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget...

Small Tricep Pushdowns - Straight Bar
4 sets: 10 reps, 10 reps, 10 reps, 10 reps
Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should...

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Push-Ups
4 sets: 15 reps, 15 reps, 15 reps, 15 reps
Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g...

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Crunch - Exercise Ball
4 sets: 25 reps, 25 reps, 25 reps, 25 reps
Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl...


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