|
Total Free WeightsCreated by rookarike
|
Summary
4 Workouts / 22 Exercises
5% Cardio / 95% Strength Training
Workout Program Description
This program is about working all the muscle groups with only free weights and very minimal, very replaceable excercises on equipment. This is my first program, suggestions very welcome. On Monday, Wednesday, Friday do the corresponding strength training. On Tuesday, Thursday, and Saturday, do cardio. Rest on Sunday. This program is based very largely around slightlyoffbeat's 'Total Workout Program', which is great but includes more equipment excercises than I have acce...
Workouts
|
Cross Trainer 10:00:00 The cross trainer machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. It is similar to the elliptical machine, except that it also has... |
|
Adobe Flash player is required.
|
Concentration Curl 3 sets: 12 reps, 12 reps, 12 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 ... |
|
Adobe Flash player is required.
|
EZ-Bar Curl 3 sets: 12 reps, 12 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 |
|
Adobe Flash player is required.
|
Lunges - Dumbbell 4 sets: 12 reps, 12 reps, 12 reps, 12 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
|
Adobe Flash player is required.
|
Squats - Barbell 3 sets: 12 reps, 12 reps, 12 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
|
Adobe Flash player is required.
|
Stiff-Legged Dumbbell Deadlift 3 sets: 12 reps, 12 reps, 12 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold dumbbells at arm's length with palms facing in. Straighten up while holding the dumbbells at arm's length. Lower back ... |
|
Adobe Flash player is required.
|
Calf Raise - Dumbbell, Standing 2 sets: 12 reps, 12 reps Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels exten... |
|
Chin-Ups 3 sets: 10 reps, 10 reps, 10 reps Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th... |
|
|
Cross Trainer 10:00:00 The cross trainer machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. It is similar to the elliptical machine, except that it also has... |
Latest Users
|
agnew2948 |
|
kwnewmanKaren Newman from Los Angeles, CA (Equinox - Westwood) |
|
|
erbfarmfrom United States |
|
|
rookarikefrom Norfolk, Virginia |
|
|
pluscookiesfrom United Kingdom |
What People are Saying
No comments on this program.