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Cardio + Chest, Tri, and Shoulders (Abs)Part of the Total Fitness - Get Lean Fast program. This workout has never been performed. |
Description
This is a great work out for some one who can spend about 1 hr. 30 min. in the weight room. Start out with the Cardio then start with the abs and weights! Start out with a strength lift and do abs in between your sets until you have completed all the ab workout. This will not only keep your blood flowing but also let you maintain a moderate heart rate through out your work out to. Each strength lift consist of 3 sets of 10. The ab workouts vary.
Exercise Routine
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Bench Press - Barbell, InclinedSet the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps |
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Tricep Pushdowns - RopeSame as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps |
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Crunch - Exercise BallSit 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... Routine:Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps |
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Push-UpsPosition yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... Routine:Set 1: 20 reps Set 2: 20 reps |
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Shoulder Press - MachineThese 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... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps |
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Toe TouchersLie back on the floor and elevate your legs up into the air. Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward to touch your toes. (Touching any part of your f... Routine:Set 1: 35 reps Set 2: 35 reps Set 3: 35 reps |
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RunningRunning/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... Routine:Time: 00:20:00 |
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Chest Press - MachineEvery 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... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps |
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Crunch - MachineThis is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and conc... Routine:Set 1: 20 reps Set 2: 20 reps Set 3: 20 reps |
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Flyes - Dumbbell, FlatSit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps |
