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Mind and Body Weekly 5 Days Workout ProgramCreated by daWall
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Workout Programs → Mind and Body Weekly 5 Days Workout Program
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Summary
3 Workouts / 38 Exercises
3% Cardio / 97% Strength Training
Workout Program Description
Monday, Thursday - Chest, Shoulders, Triceps Tuesday, Friday - Back, Biceps Wednesday - Lower Body, Abs
Workouts
Mind and Body : Chest-Shoulder-Triceps
Description
Cardio Joint Warm Ups (Exercises not mentioned in workout) Chest Shoulder Triceps After Workouts - Stretching (Exercises not mentioned in workout)
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Treadmill 3 mi 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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Joint Warm Ups Slow Neck Rotation Slow Wrist Rotation Slow Shoulder Rotation Bend Forward Bend Backward Turn Around Waist Rotate Hips Leg Curl Stretch Rotate Ankles |
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Push-Ups 3 sets: 12 reps, 12 reps, 12 reps Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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Bench Press - Barbell, Declined 3 sets: 12 reps, 12 reps, 12 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, Flat 3 sets: 12 reps, 12 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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Bench Press - Barbell, Inclined 3 sets: 12 reps, 12 reps, 12 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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Flyes - Dumbbell, Flat 3 sets: 12 reps, 12 reps, 12 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Cable Crossover 3 sets: 12 reps, 12 reps, 12 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Shoulder Press - Dumbbell, Seated 3 sets: 12 reps, 12 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 3 sets: 12 reps, 12 reps, 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... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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daWallDhawal Parkar from Rochester, New York (RIT Gym) |
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