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! IMPORTANT: To increase your metabolism via the Treadmill, Walk fast for 1.5 minutes, Run very fast for 1 minute, and continue alternating for 20-30 minutes.
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Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a Belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 8 reps
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Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your w...Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your waist. Do NOT swing and use momentum. Go slow and concentrate on using your abs to pull your legs up. Return to the starting position. Repeat. You can place weight between your ankles for added resistance. You can also raise your knees to one side of your body to work the obliques. Exercise image and description by Bodybuilding.com (less)
Routine:
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Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold t...Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold them there. Keep your knees and feet together. Slowly contract your abs, focusing on bring your pelvis up and in towards your chest Let your abs do the work! Slowly lower your pelvis to the starting position, keeping constant tension on the abs. Don't arch your back inwards while you are at the down position! Exercise image and description by Bodybuilding.com (less)
Routine:
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Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your han...Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your hands on each side of your head, over your heads. Don't lock your fingers! Raise your body slowly while you contract your abs. Crunch up until your elbows are on either side of your thighs. Hold and flex your abs, then slowly lower your body back to the starting position. Don't lower your body all the way down the to bench! If you can, hold a weight plate across your chest for added resistance. Exercise image and description by Bodybuilding.com (less)
Routine:
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These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase...These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase it later, and push up until your arms are nearly straight. Do not lock your elbows out on this exercise. On the way down only go as far as when your elbows are level with your shoulders. Keep the movement slow and controlled. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
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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...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. Use a slow, steady motion, without swinging. Lower slowly to starting position. Can also be done standing or with dumbbells. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 8 reps
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Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your ...Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing! Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 8 reps
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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...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 weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them to your sides. It's important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps, do the work. Make sure you lift the dumbbells on the way up rather than "swinging" them up. Don't lean forward! Keep the dumbbells at your sides. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 15 reps
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Running 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...Running 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 easier on your joints than running or walking outdoors. (less)
Routine:
Distance: 3.5 km
Time: 00:20:00
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