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Get in Shape Fast!Created by GarySmith
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Workout Programs → Get in Shape Fast!
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Summary
3 Workouts / 15 Exercises
20% Cardio / 80% Strength Training
Latest Exercisers
Workout Program Description
These workouts combine both strength and cardio exercises to create a full-body strength and conditioning program. This will prove to be challenging for people new to exercising, but you will also see results fast!
Workouts
Description
Perform 8-12 reps of each set. Try to always move up in either reps or weight every week.
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Chest Press - Machine 3 sets: 8 reps, 8 reps, 8 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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Front Raise And Pullover 3 sets: 8 reps, 8 reps, 8 reps This is a mixture of the barbell pullover and a front raise on bench. Lie on a flat bench and grab a barbell using a grip about 15 inches apart, Place the bar on your upper thighs and lock your arms. ... |
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Tricep Press - Dumbbell, Seated 3 sets: 8 reps, 8 reps, 8 reps Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows.... |
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Tricep Kickbacks - Dumbbell 2 sets: 8 reps, 8 reps Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a... |
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Lat Pulldowns - Close-Grip 3 sets: 8 reps, 8 reps, 8 reps Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until i... |
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Seated Cable Rows 2 sets: 8 reps, 8 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Concentration Curl 3 sets: 8 reps, 8 reps, 8 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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