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cardio and upper body A-B programCreated by ofri
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Workout Programs → cardio and upper body A-B program
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Summary
2 Workouts / 15 Exercises
7% Cardio / 93% Strength Training
Latest Exercisers
Workout Program Description
intermediate level, 2 workout program. should be performed 3-4 times a week. A includes cardio, pushing muscles and abs. B includes cardio, pulling muscles and abs. does not include leg excersices.
Workouts
cardio + pushing muscles
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Treadmill 00:20:00 Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... |
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Bench Press - Barbell, Flat 4 sets: 15 reps, 12 reps, 10 reps, 8 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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Skull Crushers 3 sets: 12 reps, 10 reps, 8 reps Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the... |
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Bench Press - Barbell, Inclined 3 sets: 10 reps, 8 reps, 6 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Tricep Pushdowns - Rope 3 sets: 12 reps, 10 reps, 8 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
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Butterfly 3 sets: 10 reps, 8 reps, 6 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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Shoulder Press - Dumbbell, Seated 4 sets: 12 reps, 10 reps, 8 reps, 6 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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Crunch 2 sets: 20 reps, 20 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Crunch - Cross Body 2 sets: 20 reps, 20 reps Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Place your hands loosely behind your head. Curl up and bring your right elbow and shoulder across your body ... |
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