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Lunch Break - Dumbbell Oriented, 3 Day, 1 Hour, Full Body with CardioCreated by smueller72
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Summary
3 Workouts / 16 Exercises
7% Cardio / 93% Strength Training
Workout Program Description
Have a somewhat well-equipped workout facility at work or close enough to get to the local gym quickly on your lunch break? Try this program which is designed for those on a tight schedule(should be able to get a workout in and shower within 1 hour) and with limited workout equipment(dumbell heavy but a excercise ball, medicine ball and pulley machine would be needed to perform this exact program)
Workouts
Day 1 - Cardio, Chest, Biceps, Abs
Description
Have a somewhat well-equipped workout facility at work or close enough to get to the local gym quickly on your lunch break? Try this workout which is designed for those on a schedule and with limited workout equipment.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Elliptical Machine 00:20:00 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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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, 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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Concentration Curl 3 sets: 8 reps, 8 reps, 8 reps Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ... |
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Hammer Curl - Standing 3 sets: 10 reps, 10 reps, 10 reps With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... |
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Crunch - Exercise Ball 3 sets: 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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cminor02from United States |
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UnLucky2105UnLucky unL!^ from Kirov, Kirov obl |
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