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Total Workout ProgramCreated by slightlyoffbeat
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Summary
6 Workouts / 22 Exercises
5% Cardio / 95% Strength Training
Latest Exercisers
Workout Program Description
This program is a combination of the free weights workout, and the
Men's Health Total Workout. It incorporates more free weights and
particuarly dumbells. This is a good workout to get your metabolism
moving, increase your strength, and lose weight. Harder exercices are placed at the beginning so that they are more productive. I'm not very good at this, so suggestions are welcome. A big thanks to shaun76 and StephenB as I am pretty much just combining their w...
Workouts
Monday - Legs and Biceps
Description
This workout focuses on your legs and biceps. 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.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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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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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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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 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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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 - Dumbbell, Standing 2 sets: 12 reps, 12 reps Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels exten... |
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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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