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Everyday Workout

Created by sketchism

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Tagged as: everyday

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Summary

3 Workouts / 21 Exercises

5% Cardio / 95% Strength Training

Workout Program Description

This is a 3-day rotation workout.

Day 1 - Chest / Triceps / Abs

Day 2 - Biceps / Shoulders / Back

Day 3 - Legs

And then the routine begins over again. There are no days off. If you miss one day's exercise, you move on to the next day's agenda. The reasoning behind this approach: there's always one hour to spare for your health every day.

I have not included a warm-up, but I usually start the workout with some sort of 30 minute cardio activity such as walking on a treadmi...

Workouts

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Bench Press - Barbell, Flat, Wide Grip
5 sets: 6 reps, 6 reps, 6 reps, 6 reps, 6 reps
Same as the Barbell Bench Press but with a grip that is as wide as you can go safely. Keep your head on the bench and do not arch your back. Exhale on the way up. Exercise description by Bodybuilding...

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Bench Press - Barbell, Declined
5 sets: 6 reps, 6 reps, 6 reps, 6 reps, 6 reps
Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w...

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Bench Press - Barbell, Inclined
5 sets: 6 reps, 6 reps, 6 reps, 6 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...

Small Flyes - Cable, Inclined Bench
5 sets: 6 reps, 6 reps, 6 reps, 6 reps, 6 reps
This is like the flat bench flye, except you are lying on a low incline bench (about 30 degrees). Hold the handles above the top portion of your chest with your arms almost straight. You should keep a...

Small Tricep Pushdowns - Straight Bar
5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps
Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should...

Small Tricep Pushdowns - V-Bar
5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 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 Crunch - Decline
5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps
Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your han...


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