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CKLs workout programmesCreated by ckl
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Workout Programs → CKLs workout programmes
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Summary
4 Workouts / 30 Exercises
20% Cardio / 80% Strength Training
Workout Program Description
The workouts I do on various days of the week.
Workouts
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Recumbent Bike 00:18:00 Riding a recumbent bike is similar to a stationary bike except that your back is supported and you are in a more reclined position. A few benefits to riding indoors is that you do not have to worry ab... |
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Barbell Curl - Standing 3 sets: 15 reps, 15 reps, 15 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 Pushdowns - Rope 3 sets: 15 reps, 15 reps, 15 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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Leg Lifts |
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Rowing Machine 00:10:00 The rowing machine simulates the action performed while rowing a racing boat in the water. Rowing is a good cardiovascular exercise, but it also does a great job of working your legs, arms, and should... |
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Crunch - Exercise Ball 3 sets: 25 reps, 25 reps, 25 reps Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl... |
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Shoulder Press - Machine 3 sets: 15 reps, 15 reps, 15 reps These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase... |
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Chest Press - Machine 3 sets: 15 reps, 12 reps, 12 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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Lat Pulldowns - Wide-Grip 3 sets: 12 reps, 12 reps, 12 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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