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TOTAL - BODY WORKOUT
A
DAY 1
| BODYPART |
EXERCISE |
SETS |
REPS |
| Chest |
Bench
Presses * |
3 |
12 |
|
Incline
Machine Presses |
2 |
12 |
|
Cable
Crossovers |
2 |
15 |
|
| Biceps |
Standing
Dumbbell Curls * |
2 |
12 |
|
One-Arm
Dumbbell Preacher Curls |
2 |
12 |
|
Standing
Cable Curls |
1 |
15 |
|
| Triceps |
Pressdowns
* |
2 |
12 |
|
One-Arm
Cross-Body |
|
Dumbbell
Extensions |
2 |
12 |
|
Machine
Dips |
1 |
15 |
|
| Abs |
Hanging
Knee Raises |
2-3 |
15 |
|
Decline-Bench
Crunches |
2-3 |
15 |
| |
DAY 2
| BODYPART |
EXERCISE |
SETS |
REPS |
| Back |
Behind
the Neck Pulldowns * |
3 |
12 |
|
Close-Grip
Pulldowns |
2 |
12 |
|
One-Arm
Dumbbell Rows |
2 |
12 |
|
Machine
Rows |
2 |
12 |
|
| Shoulders |
Shoulder
Machine Presses * |
2 |
12 |
|
Dumbbell
Lateral Raises |
2 |
12 |
|
Cable
Upright Rows |
2 |
12 |
|
| Abs |
Hanging
Knee Raises |
2-3 |
15 |
|
Decline-Bench
Crunches |
2-3 |
15 |
|
|
DAY 3
| BODYPART |
EXERCISE |
SETS |
REPS |
| Quads |
Leg Extensions |
3 |
12 |
|
Squats
* |
3 |
12 |
|
Leg
Presses |
2 |
12 |
|
| Hamstrings |
Lying
Leg Curls * |
3 |
12 |
|
Dumbbell
Stiff-Legged Deadlifts |
3 |
12 |
|
| Calves |
Standing
Calf Raises |
5 |
12 |
|
| Abs |
Hanging
Knee Raises |
2-3 |
15 |
|
Decline-Bench
Crunches |
2-3 |
15 |
|
|
TRAINING NOTES
| Before
the workout, begin with a 10 minute warm-up. |
| Train three
days in a row, rest one day and then repeat the cycle. |
| * Complete
one warm-up set of 20 reps, before the first main set. |
| Use proper
training form. |
| Rest about
30 seconds between sets for small muscle groups and 45 seconds
for big muscle groups. |
| Stretch
between each set. |
| Perform
aerobics 3-4 times a week. |
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