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TeachersWorkoutCreated by addicted2nub
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Summary
1 Workout / 16 Exercises
7% Cardio / 93% Strength Training
Workout Program Description
I'd appreciate any feedback on this program.
Workouts
TeachersWorkout
Description
Teachers are generally on their feet all day. This program combines some cardio and home gym equipment. Focus is on upper body and core.
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Preacher Curl 3 sets: 10 reps, 10 reps, 10 reps Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're ... |
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Leg Pull-In 3 sets: 25 reps, 25 reps, 25 reps Work the lower abs. Lie on the floor with your hands under your butt, your palms down, and your legs extended. Bend your knees and pull your upper thighs into your midsection. Return to the starting p... |
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Wrist Curl - Barbell, Palms-Down 3 sets: 10 reps, 10 reps, 10 reps Hold a barbell with both hands and your palms facing down. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean forewa... |
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Crunch - Decline Oblique 3 sets: 15 reps, 15 reps, 15 reps Position yourself on a decline bench with your feet locked in. Your upper body should be raised off the bench. Cup your right hand over your right ear, and place your left hand on your thigh. Raise yo... |
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Wrist Curl - Barbell, Palms-Up 3 sets: 10 reps, 10 reps, 10 reps Hold a barbell with both hands and your palms facing up. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean foreward... |
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Shrugs - Barbell 3 sets: 15 reps, 15 reps, 15 reps Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop... |
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Arnold Dumbbell Press 3 sets: 10 reps, 10 reps, 10 reps Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st... |
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Upright Rows - Barbell 3 sets: 15 reps, 15 reps, 15 reps Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your ... |
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Treadmill 1.2 km / 00:30:00 Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... |
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Bench Press - Barbell, Flat 3 sets: 10 reps, 10 reps, 10 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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