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Rikis Burn WorkoutCreated by rikiknight
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Workout Programs → Rikis Burn Workout
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Summary
5 Workouts / 21 Exercises
5% Cardio / 95% Strength Training
Workout Program Description
When you do this workout use as much weight as you can handle for 3 sets of 12 reps (plan was built using my weight). You need to do all the whole workout fast to keep your heartrate up. I usually count to 10 between each set and dont waste time between setting up machines. When running on the Cardio machine I usually set the program to cardio and just go as fast as I can. Goal is to spend no more then 1hr 15min in the gym a day including your cardio. DO NOT USE ANY ...
Workouts
Monday Burn Workout
Description
Mondays workout
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Dumbbell Curl - Standing 3 sets: 12 reps, 12 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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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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Bent over EZ-Bar Rows 3 sets: 12 reps, 12 reps, 12 reps Put weight on EZ-Bar (curl bar). Bend over and pull bar untill it reaches the bottom of your chest. Fully extend your arms to start. |
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Shoulder Press - Barbell, Sitting 3 sets: 12 reps, 12 reps, 12 reps Preparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest. Execution: Press the bar until your arms are extended overhe... |
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Elliptical Machine 00:45:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... |
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