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Mens Health Total WorkoutCreated by shaun76
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Summary
5 Workouts / 22 Exercises
5% Cardio / 95% Strength Training
Latest Exercisers
Workout Program Description
This is the workout I have used to help me lose 100 pounds. It's a 6-day workout alternating weight lifting with interval training. Mon, Wed, and Fri workouts should take no more than an hour, and Tues, Thurs, and Sat training should take no more than 15 - 20 minutes. I have added weight, but they should be adjusted for each person. This workout is based off of the mens health online personal trainer. You should occasionaly switch out an exercise for another one in the same mus...
Workouts
Monday - Legs and Back
Description
This workout focuses on your legs and back. The legs have the largest muscles in the body, so doing 4 sets helps burn calories throughout the day. The larger the muscle, the longer the calorie burn.
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Leg Press 4 sets: 12 reps, 12 reps, 12 reps, 12 reps Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn... |
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Lunges - Dumbbell 4 sets: 12 reps, 12 reps, 12 reps, 12 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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Leg Extensions 4 sets: 12 reps, 12 reps, 12 reps, 12 reps Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes... |
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Leg Curls - Seated 4 sets: 12 reps, 12 reps, 12 reps, 12 reps Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com |
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Calf Raise - Seated, Machine 2 sets: 12 reps, 12 reps Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r... |
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Calf Press - Leg Press Machine 2 sets: 12 reps, 12 reps While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and you... |
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EZ-Bar Curl 3 sets: 12 reps, 12 reps, 12 reps Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.com |
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Concentration Curl 3 sets: 12 reps, 12 reps, 12 reps Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ... |
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