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Beginners Two-A-DaysCreated by tgrk35
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Workout Programs → Beginners Two-A-Days
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Summary
2 Workouts / 12 Exercises
9% Cardio / 91% Strength Training
Latest Exercisers
Workout Program Description
Weights in the morning, Cardio in the evening. Most of these weight lifting exercises are for beginners, work more than one muslce at a time, and can be done without a spotter. The main goal of this workout is to lose fat weight.
Workouts
6:00 AM Wake Up
Description
Morning session of a two-a-day workout routine. Mornings will consist of weights and if time permits, some cardio.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bird Dogs 3 sets: 10 reps, 10 reps, 10 reps Start on all fours with your hands under your shoulders and your knees under your hips. Brace your abdominals and extend one leg straight back and the opposite arm straight out. Hold this position for... |
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Push-Ups 4 sets: 10 reps, 10 reps, 10 reps, 10 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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Supermans 2 sets: 10 reps, 10 reps Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squee... |
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Stiff-Legged Dumbbell Deadlift 3 sets: 10 reps, 10 reps, 10 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold dumbbells at arm's length with palms facing in. Straighten up while holding the dumbbells at arm's length. Lower back ... |
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Bent Over Dumbbell Row 3 sets: 10 reps, 10 reps, 10 reps Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ... |
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Chin-Ups 3 sets: 2 reps, 2 reps, 2 reps Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th... |
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Tricep Pushdowns - Rope 3 sets: 10 reps, 10 reps, 10 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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Tyson Shakers 3 sets: 10 reps, 10 reps, 10 reps Stand with dumbbells at waist. Let the weight transfer back and forth from your pointer to pinky finger. This motion will cause the weight to tip back and forth, with your forearms flexing to control ... |
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Lunges - Dumbbell 3 sets: 10 reps, 10 reps, 10 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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Upright Rows - Dumbbell 3 sets: 10 reps, 10 reps, 10 reps Hold dumbbells, hanging, against your upper thighs. Keep dumbbells about 10 inches apart, thumbs facing in. Pull dumbbells straight up until nearly even with your chin. Keep your elbows up and out! Ke... |
| There are other exercises for this workout, view them in the workout detail | |
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