...Rotate these days, with 1-2 days rest per week. Do warmup set before each new exercise.
4x10 Bench Press
4x10 Incline Bench
4x10 Triceps Kickbacks
4x10 Rope Pulldowns
Abdominal exercises of
3x20 Weighted Ab machine
2x30 Leg Raises
...3 Day rotation on, one day off. Only thing needed is a home dumbell set.
Day 1 - Chest, Triceps
4x10 Dumbbell Press
4x20 Pushups - Can increase reps as you progress.
4x20 Leaning Dips*
4x10 Triceps kickbacks
Day 2 - Back, Biceps
4x10 Alternating Bicep C...
...Alternating days at least 4 days a week.
Start with less or more pushups per set depending on prior fitness.
Increase reps per set as comfortable.
3x20 Leg Raises
...Two day cycle at least 4 days a week.
2x1.5 miles fast paced run
1x1.5 Mile slow run
3 minute cooldown
...Go for a walk for 30 minutes a day....
...Twice a week...
Created by Lluis
...Work out for 30 minutes a day. ...
Created by Graham
...Do this 5 times a week.Raise your heart rate to at least 65% of your max.Keep it there for 50 minutes. Use 5 minutes to warm up and 5 minutes to cool down at slower speeds.
Remember to stretch!...
...Weight Training I: (Monday, Wednesday, Friday)
2x12x10lbs Bent Over Row
2x12x20lbs Bench Press
...If you're serious about increasing your strength, follow this six week training program and you'll soon be on your way to completing 100 consecutive push ups!
Check this website before you start: http://hundredpushups.com/*And don't forget to set your 1...
Created by zak mo