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Body-for-LIFE

Created by absmith

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Tagged as: body for life and beginner

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Summary

3 Workouts / 20 Exercises

10% Cardio / 90% Strength Training

Workout Program Description

This is a beginner program, and is balanced in weight training and cardiovascular training. 

For Weight Training:

  • Weight train intensely, three times per week on alternating days with aerobic¬†exercise three times per week. Make sure to hit your "high points" during your workout.
  • Alternate training the major muscles of the upper and lower body.
  • Perform two exercises for each major muscle group of the upper body.
  • Select one exercise and conduct five sets with it, starting with...

For Cardio Training:

  1. Warm up the first 2 minutes at Intensity Level 5
  2. Minutes 2-3 move from Intensity Level 5 to 6
  3. Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
  4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
  5. Minute 20 cool down to Intensity Level 5 for one minute.

Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day.

For more information on the Body for Life program, visit http://www.bodyforlife.com.

 

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Workouts

Description

This workout is representative of the EAS Body-for-LIFE program. For each muscle group do an exercise with the following repetition pattern: x12, x10, x8, x6, x12. Rest for 1 minute between sets. After the last x12 set, quickly move to another exercise that works the same muscle and perform another set of x12.

Suggested Schedule

This workout should be done weekly on:
SunMonTueWedThurFriSat
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View Workout Details

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Bench Press - Barbell, Flat
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...

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Flyes - Dumbbell, Inclined Bench
1 set: 12 reps
Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com

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 Seated Cable Rows
1 set: 12 reps
Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...

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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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Side Lateral Raise
1 set: 12 reps
Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight...

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EZ-Bar Curl
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 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 Bodybuilding.com

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Hammer Curl - Standing
1 set: 12 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...

Small Tricep Pushdowns - V-Bar
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
Just like the Tricep Pushdowns with a straight bar but with the V-Bar attachment. Can also be done with a rope attachment. Exercise description by Bodybuilding.com

Small Dips
1 set: 12 reps
Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i...


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What People are Saying

DeathsApprentice

HIIT

I would generally do HIIT cardio for weight loss. High Intensity Interval Training usually involves a warm up followed by a short period of high intensity at 7 out of 10 effort, say for 30 seconds, followed by steady state at abot 3 or 4 out of 10 for a longer period, say 1 minute. Then repeat that about 10 times, followed by a cool down. HIIT has proven to do the same as an hour and a half at the same level. I think they mean the same here about the intensity levels, they are the effort that you are able for. Not everyone is going to be able for the same speed for intensity at 10.

Created over 5 years ago by DeathsApprentice

vikram1982

Intensity Levels?

The cardio description talks about Intensity levels.. My treadmill gives me information in "Km/h".. How do I map the Intensity levels to Km/h???

Created over 5 years ago by vikram1982

RSBP

Last time...

The last time I did the Body for Life Program I lost 45 pounds in 12-weeks. Then I moved out-of-state and didn't hook up with new workout partners, so all the weight came back. Awesome program, ate all the time on it and was never hungry - often sore from the workouts, but good sore. I'm looking forward to using this site as a way to connect with people and keep up the support network this time.

Created over 5 years ago by RSBP

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