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1-hour Workout (Day 1)Part of the 1-hour Workout program. This workout has never been performed. |
Description
Not everyone can nor wants to spend more than an hour at the Gym. Sound like you? Use this compound-movement workout 3 times a week to burn fat and get cut. This workout is intended for those with intermediate exercise experience who simply want to "get back in shape" or just "stay in shape". Workouts are based on roughly 2 muscle groups per workout known as "opposites". You should "max out" at the reps indicated. Workouts should be performed 3 times a week and last roughly an hour. Day 1: Chest & Back. Day 2: Biceps & Triceps. Day 3: Legs, Traps, Shoulders. Abs, and cardio are included in each workout. Have a weak or lacking body part (like forearms or calves)? Add it to each workout to make progress fast! Mix the order of the exercises every week to make even more progress!
Exercise Routine
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Bench Press - Barbell, FlatLie 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... Routine:Set 1: 15 reps Set 2: 9 reps |
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Bench Press - Dumbbells, InclinedSit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... Routine:Set 1: 15 reps Set 2: 9 reps |
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Incline Flyes - With a TwistLike the Incline Dumbbell Flyes but on the way up twist your arms so that your pinky finger face each other at the top. Exercise description by Bodybuilding.com Routine:Set 1: 15 reps |
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PullupsReach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ... Routine:Not available |
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Lat Pulldowns - Wide-GripPull 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... Routine:Not available |
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Seated Cable RowsDo 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... Routine:Not available |
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Crunch - ReverseLike on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower... Routine:Not available |
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Bicycle KicksLying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the flo... Routine:Not available |
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TreadmillRunning 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... Routine:Distance: 4 km |
