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General all body conditionerCreated by azeem
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Workout Programs → General all body conditioner
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Summary
2 Workouts / 11 Exercises
10% Cardio / 90% Strength Training
Workout Program Description
Great all body work out that I (as a neophyte beginner) have been using for a few weeks. Major muscle groups, nothing fancy but showing results
Workouts
Basic all body
Description
Based on ideas in Tom Venuto's book Burn Fat, Feed the Muscle. It is working for me together with a separate 30 minute cardio session 6 days a week. (Sunday off on Cardio) Use increasing reps, so progress from 6 reps ofa weight to 7 the next session up to 12, and then increase the weight and drop back to 6 reps.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Calf Raise - Barbell, Standing 3 sets: 20 reps, 20 reps, 20 reps Set a barbell on a power rack and put a block of wood or something similar nearby. Position your back under the barbell with both hands to sides, just like if you were doing squats. Position your toes... |
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Chest Press - Machine 3 sets: 6 reps, 6 reps, 6 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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Side Lateral Raise Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Lat Pulldowns - Wide-Grip Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Dumbbell Curl - Standing 3 sets: 6 reps, 6 reps, 6 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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Tricep Extension - Dumbbell, One Arm 3 sets: 6 reps, 6 reps, 6 reps Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description b... |
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Lunges - Dumbbell 3 sets: 6 reps, 6 reps, 6 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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Shrugs - Dumbbell 3 sets: 6 reps, 6 reps, 6 reps Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow... |
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Leg Curls - Seated 3 sets: 6 reps, 6 reps, 6 reps Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com |
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Crunch - Exercise Ball 3 sets: 20 reps, 20 reps, 20 reps Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl... |
Latest Users
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maxastick |
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ddiinnaa2002dina from north las vegas, Nevada (Golds) |
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