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Team140s Workout Program from Hell (for beginners)Created by Team140
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Workout Programs → Team140s Workout Program from Hell (for beginners)
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Summary
5 Workouts / 21 Exercises
10% Cardio / 90% Strength Training
Workout Program Description
A friend of mine helped put this together. This workout is for those who need to build both strength and stamina. This workout was designed to break someone who has never worked out before. Don't let that scare you away. You will hurt, but the results will be worth it!
Workouts
Description
This is a custom workout given to me by a trainer. My plans are to put some weight on and get into shape to join the Police Department.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Leg Press 5 sets: 6 reps, 6 reps, 6 reps, 6 reps, 6 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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Seated Cable Rows 5 sets: 6 reps, 6 reps, 6 reps, 6 reps, 6 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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Dips 2 sets: 15 reps, 15 reps Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i... |
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Shoulder Press - Dumbbell, Seated 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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Preacher Curl 2 sets: 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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Tricep Press - Dumbbell, Seated 2 sets: 10 reps, 10 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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Plank Hold Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this positi... |
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Running 00:20:00 Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered... |
Latest Users
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eternal1C Ng from Tulsa, Oklahoma |
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