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Body for Life - Strength and Cardio

Created by cubsfan61

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Summary

3 Workouts / 20 Exercises

15% Cardio / 85% Strength Training

Workout Program Description

Tried to create a workout that mirrored the Body for Life program.  I workout at home with dumbbells, so I chose only exercises with dumbbells or using body weight.  For the aerobic activities, I included treadmill and outdoor running.  I'm not sure if road biking fits well in the BFL program, but I enjoy it, so I included it.

Workouts

Description

Upper Body workout for Body for Life program

Suggested Schedule

This workout should be done weekly on:
SunMonTueWedThurFriSat
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View Workout Details

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Bench Press - Dumbbell, Flat
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
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...

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Flyes - Dumbbell, Flat
1 set: 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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Shoulder Press - Dumbbell, Seated
5 sets: 12 reps, 10 reps, 8 reps, 6 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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Front Dumbbell Raise
1 set: 12 reps
Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec...

Small One-Arm Dumbbell Row
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ...

Missing Dumbbell Pullovers
1 set: 12 reps
Lie across a flat bench. Lift dumbbell overhead and hold it at arm's length over your face. Without raising your hips, lower the dumbbell, in a arc, slowly. When you reach the fully stretched posit...

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Tricep Press - Dumbbell, Seated
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows....

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Bench Dips
1 set: 12 reps
Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh...

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Dumbbell Curl - Standing
5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ...

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Hammer Curl - Standing
1 set: 12 reps
With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d...


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What People are Saying

adana

I chose this work out plan because I wanted a good work out for my arms!

Created over 4 years ago by adana