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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.
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
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 |
|
|
Exercise Descriptions
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 |
|
|
Exercise Descriptions
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 aerobics
4-5 times a week.
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