Here is a sample of my style of training:
Exercise series 1
1. Dumbbell Squat combined with a shoulder press over the head
2. Side lateral raises
3. Bent over lateral raises
4. Push ups
Do 3 sets of 15 reps, no rest between sets, then move to the next exercise.
Exercise series 2
1. Step ups
2. Bench press
3. Lat pull-downs.
Exercise series 1
1. Dumbbell Squat combined with a shoulder press over the head
2. Side lateral raises
3. Bent over lateral raises
4. Push ups
Do 3 sets of 15 reps, no rest between sets, then move to the next exercise.
Exercise series 2
1. Step ups
2. Bench press
3. Lat pull-downs.
Do 3 sets of 15 reps, no rest between sets, then move to the next exercise.
Exercise series 3
1. 1 legged squats
2. Compound curls 8 reps of each
a) dumbbell front curls
b) dumbbell side curls
c) dumbbell concentration curls
d) dumbbell hammer curls
3. Rope Triceps press-down
Do 3 sets of 15 reps, no rest between sets, then move to the next exercise.
Exercise series 4
1. Reverse lunges
2. Curls with curl bar
3. Lying dumbbell triceps extension
Do 3 sets of 15 reps, no rest between sets, then move to the next exercise.
This entire program can be accomplished by a hard worker in 30 minutes thereby providing a 30-minute-super-cardio-fat-buring workout that can be done with a home gym or at a local gym.
Exercise series 3
1. 1 legged squats
2. Compound curls 8 reps of each
a) dumbbell front curls
b) dumbbell side curls
c) dumbbell concentration curls
d) dumbbell hammer curls
3. Rope Triceps press-down
Do 3 sets of 15 reps, no rest between sets, then move to the next exercise.
Exercise series 4
1. Reverse lunges
2. Curls with curl bar
3. Lying dumbbell triceps extension
Do 3 sets of 15 reps, no rest between sets, then move to the next exercise.
This entire program can be accomplished by a hard worker in 30 minutes thereby providing a 30-minute-super-cardio-fat-buring workout that can be done with a home gym or at a local gym.
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