Shipping Now Free on Orders Over $49 at Bodybuilding.com!

Home Workout

Before beginning any workout program, get a complete checkup and clearance from your doctor, particularly if you have a medical condition that could cause you problems.
You can perform this workout at home, all you need is a couple of dumbbells, ankle weights and an adjustable bench.

Home Workout

WORKOUT A
TRI-SET   BODYPART    EXERCISE    SETS     REPS
1 Lower Abs Seated knee-up 3 20-25
Obliques Crossover crunch 3 20-25
Upper
Abs
Crunch 3 20-25
2 Quads/Glutes Dumbbell squat 3 15-20
Quads/Glutes Dumbbell lunge 3 15-20
Hamstrings Dumbbell stiff-legged deadlift   3 15-20
3 Chest Flat-bench dumbbell press 3 10-12
Shoulders Seated dumbbell press 3 10-12
Triceps Overhead dumbbell triceps extension 3 10-12
4 Back One-arm dumbbell row 3 10-12
Biceps Seated dumbbell curl 3 10-12
Calves Walking calf raise 3 20

 

WORKOUT B
TRI-SET   BODYPART    EXERCISE    SETS     REPS
1 Lower Abs Reverse crunch 3 20-25
Obliques Side crunch 3 20-25
Upper Abs Crunch 3 20-25
2 Quads/Glutes One-legged squat 3 15-20
Quads/Glutes Reverse dumbbell lunge 3 15-20
Hamstrings Standing leg curl 3 15-20
3 Chest Incline dumbbell press 3 10-12
Shoulders Seated dumbbell lateral raise 3 10-12
Triceps Dumbbell kickback 3 10-12
4 Back Two-arm dumbbell row 3 10-12
Biceps Concentration curl 3 10-12
Calves One-legged standing calf raise 3 20

Training Notes

  • After you warm up, choose a weight that allows you to complete with some difficulty the required number of repetitions.
  • Do all the exercises in each tri-set in succession with minimal rest in between.
  • Beginners should do only one tri-set, not 3.
  • After you complete the first tri-set, take a 60-90 second rest and repeat the tri-set again for the required number of sets.
  • Rest 60-90 seconds and move on to the next group of exercises.
  • Repeat the workouts 2-3 times per week, alternating between workout A and B. Rest at least 48 hours between workouts.
  • Perform 30 minutes of cardio 4-5 times a week.
Official Cyberflexing.com Apparel Cell Expansion Protocol Program
Twitter Fan Page Facebook Fan Page Share on Facebook
Join us on Instagram Follow us on Google+
You may also like

Leave a Comment

Please type the characters of this captcha image in the input box (required)

Please type the characters of this captcha image in the input box

About Us

Bodybuilding, Fitness
cyberflexing.com is your source for
articles, bodybuilding workouts,
videos, bodybuilding tips and more!

Facebook Fan Page

connect with us on facebook!
cyberflexing.com - bodybuilding &
fitness

Photostream

Bodybuilding, Fitness
The Master Of Aesthetics – Frank Zane
   Copyright © 2004-2018. Cyberflexing.com - bodybuilding and fitness. All rights reserved.Powered By: HostGator