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Summary
3 Workouts / 12 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
Your 4-Week Flex Plan In just three workouts a week, you'll build bigger, stronger muscles while whittling your waist down to size
Directions Do each workout once a week, with at least a day (48 hours total) between workouts. Instead of performing a specific number of sets, do the total number of reps designated for each exercise -- regardless of how many sets it takes you.
Here's how it works:For each exercise, follow the guideline for the amount of weight you should use, ...
Your 4-Week Flex Plan In just three workouts a week, you'll build bigger, stronger muscles while whittling your waist down to size
Directions Do each workout once a week, with at least a day (48 hours total) between workouts. Instead of performing a specific number of sets, do the total number of reps designated for each exercise -- regardless of how many sets it takes you.
Here's how it works:For each exercise, follow the guideline for the amount of weight you should use, which includes a repetition range for your first set. For example, suppose it prescribes 4 to 6
reps. You want this to be a challenging weight, of course, so choose
what you think is the heaviest weight that allows you to lift at least
4 reps but no more than 6. Then simply do as many sets as you need to
complete the total number of reps for that exercise. (If you do fewer
reps in subsequent sets, that's fine.)
One more guideline: Perform every rep of every
exercise as fast as possible with good form, without pausing at any
point. Stop the set if you're slowing down or if your form changes --
for example, your range of motion shortens or you need to cheat to
finish a rep.
Lat Pulldowns - Underhand Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully...Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully extended. Repeat. Do not lean back! Exercise image and description by Bodybuilding.com (less)
Bench Press - Dumbbell, Flat Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa...Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor. Exercise description by Bodybuilding.com (less)
Front Barbell Squat 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...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 deltoid. Keep your upper arms slightly above parallel to keep the bar from sliding. Keep your head up and your back straight with a shoulder width stance. Your toes and knees should be slightly pointed outwards. Squat down until your upper thighs are parallel to the floor. Return slowly to the starting position. Can also be done with your heels on a 1 inch block or with a wider stance. Exercise description by Bodybuilding.com (less)
Tricep Extension - Barbell, Lying 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...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 the floor with your lower arms vertical to the floor. Push bar up in a semicircular motion until lower arms are also parallel to the floor. Return to starting position slowly. NEVER move your elbows or upper arms! Exercise description by Bodybuilding.com (less)
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