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Busy-40 year old home gymCreated by packratcw
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Workout Programs → Busy-40 year old home gym
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Summary
4 Workouts / 26 Exercises
31% Cardio / 69% Strength Training
Latest Exercisers
Workout Program Description
Strength and cardio mixing it up with a busy schedule, a home workout machine and a few free weights.
Workouts
Busy-40 year old home gym Day 1
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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... |
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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... |
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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... |
Latest Users
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Chinitz |
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fmt925Rock Bennett from Pottsville, Pennsylvania (Home Gym) |
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golfgal61Deb Duquette from Marquette, Michigan (Home) |
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davidgroteDavid Grote from New York, New York (NYSC) |
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chrisjburgessChris Burgess from Seattle, Washington (Uptown Queen Anne) |
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cmtarneChristine Tarne from Kansas (Yes) |
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kimsstuffkim leonard from United States |
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fraglelosergio ortiz from velez malaga, Malaga (club sensei) |
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