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BODY OF A GODCreated by dconjar
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Summary
3 Workouts / 13 Exercises
16% Cardio / 84% Strength Training
Latest Exercisers
Workout Program Description
This program is great for beginners that want to lose fat and build muscle. I include at least one days rest between strength training, because you will feel the burn. Make sure that you stretch for 5 minutes before and after each workout. Stay with this plan long enough and you'll start looking like a bronze god. I don't know about you, but I'd like to be worshipped a little more than I am now. I'm just starting out, and I want to build the perfect routine. Please comment ...
Workouts
Description
This is an intense strength-building workout that only requires a barbell, weights, a bench, and a floor. It begins with 200 crunches to work the abs, which is followed by several sets of strength-building barbell exercises to sculpt every last muscle. The amount of weight, sets, and reps are set for beginners. Adjust accordingly and raise the numbers as you get used to it.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Crunch 2 sets: 50 reps, 50 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: 50 reps, 50 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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Shrugs - Barbell 2 sets: 12 reps, 12 reps Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop... |
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Front Barbell Squat 2 sets: 12 reps, 12 reps Place a barbell on your upper chest and rest it on your front deltoids and upper thorax. Place right hand on the bar even with your left deltoid and your left hand on the bar even with your right delt... |
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Shoulder Press - Barbell, Standing 1 set: 12 reps Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest o... |
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Barbell Curl - Standing 3 sets: 12 reps, 12 reps, 12 reps Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L... |
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Tricep Extension - Barbell, Lying 2 sets: 12 reps, 12 reps Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to... |
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Bench Press - Barbell, Flat 1 set: 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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Calf Raise - Barbell, Seated 2 sets: 12 reps, 12 reps Place a block about 12 inches in front of a flat bench. Sit on the bench and place the balls of your feet on the block. Place a barbell over your upper thighs about 3 inches above your knees. Raise up... |
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Wrist Curl - Barbell, Palms-Up 2 sets: 12 reps, 12 reps Hold a barbell with both hands and your palms facing up. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean foreward... |
| There are other exercises for this workout, view them in the workout detail | |
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