OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

PLEASE NOTE THE CHANGES. I've added Leg Extensions to the routine. I've worked with this routine for some time and have concluded that it would be better to cut the sets to 30 secs each - which should give enough time for 6, 8, or 12 reps depending on weight amounts [more weight means less reps required - and what your goals are]. PLEASE DO NOT CUT THE REST TIMES.) The program uses machine weights. It is designed for those who have the Weider C4800 system, but can be used with any machine weight system, even the Bowflex type. When I do this program I add another plate for each set (Example: 3 plates, 4 plates, 5 plates)


Exercises

Set 1: 1 round
Leg Press
Leg Press
30 seconds
Rest
Rest
1 minute
Leg Press
30 seconds
Rest
Rest
1 minute
Leg Press
30 seconds
Rest
Rest
1 minute

Set 2: 1 round
Right Oblique Crunch
30 seconds
Rest
Rest
1 minute
Right Oblique Crunch
30 seconds
Rest
Rest
1 minute
Right Oblique Crunch
30 seconds
Rest
Rest
1 minute

Set 3: 1 round
Ab Crunch
30 seconds
Rest
Rest
1 minute
Ab Crunch
30 seconds
Rest
Rest
1 minute
Ab Crunch
30 seconds
Rest
Rest
1 minute

Set 4: 1 round
Left Oblique Crunch
30 seconds
Rest
Rest
1 minute
Left Oblique Crunch
30 seconds
Rest
Rest
1 minute
Left Oblique Exercise
30 seconds
Rest
Rest
1 minute

Set 5: 1 round
Bench Press
30 seconds
Rest
Rest
1 minute
Bench Press
30 seconds
Rest
Rest
1 minute
Bench Press
30 seconds
Rest
Rest
1 minute
Leg Extensions
30 seconds
Rest
Rest
1 minute
Leg Extensions
30 seconds
Rest
Rest
1 minute
Leg Extensions
30 seconds
Rest
Rest
1 minute

Set 6: 1 round
Overhead Lat Pull Down
30 seconds
Rest
Rest
1 minute
Overhead Lat Pull Down
30 seconds
Rest
Rest
1 minute
Overhead Lat Pull Down
30 seconds
Rest
Rest
1 minute

Set 7: 1 round
Behind Head Lat Pull Down
30 seconds
Rest
Rest
1 minute
Behind Head Lat Pull Down
30 seconds
Rest
Rest
1 minute
Behind Head Lat Pull Down
30 seconds
Rest
Rest
1 minute

Set 8: 1 round
Preacher Curl
30 seconds
Rest
Rest
1 minute
Preacher Curl
30 seconds
Rest
Rest
1 minute
Preacher Curl
30 seconds
Rest
Rest
1 minute

Set 9: 1 round
Standing Row
30 seconds
Rest
Rest
1 minute
Standing Row
30 seconds
Rest
Rest
1 minute
Standing Row
30 seconds
Rest
Rest
1 minute

Set 10: 1 round
Upright Row
30 seconds
Rest
Rest
1 minute
Upright Row
30 seconds
Rest
Rest
1 minute
Upright Row
30 seconds
Rest
Rest
1 minute

Set 11: 1 round
Biceps Curls
30 seconds
Rest
Rest
1 minute
Biceps Curl
30 seconds
Rest
Rest
1 minute
Biceps Curl
30 seconds
Rest
Rest
1 minute

Set 12: 1 round
Standing Tricep Lat Pull Down
30 seconds
Rest
Rest
1 minute
Standing Tricep Lat Pull Down
30 seconds
Rest
Rest
1 minute
Standing Tricep Lat Pull Down
30 seconds
Rest
Rest
1 minute


Related Workouts

  • Part One - Dumbbell - Week 1 to 6 - of 12 week program
    Part One - Dumbbell - Week 1 to 6 - of 12 week program
    55 mins 35 secs, Moderate
  • Aerobic & Cardio HIIT
    Aerobic & Cardio HIIT
    1 hr 2 mins, Moderate
  • Not Your Average Cardio Hour
    Not Your Average Cardio Hour
    1 hour, Intense
  • Yoga All Around
    Yoga All Around
    54 mins 15 secs, Intense
  • Bootcamp I
    Bootcamp I
    1 hr 5 mins 30 secs, Intense
  • Total Body Strength Training With Abs
    Total Body Strength Training With Abs
    51 minutes, Moderate

To do this workout, please create an account or log in.



You Might Also Like

Sports Conditioning Running

Sports Conditioning Running

Intense Ic_time_32x32 20 mins  
Ic_workout_dumbbell_32x32 Cardio Machine
Core Abs & Stretches

Core Abs & Stretches

Intense Ic_time_32x32 13 mins  
Core  
Rage

Rage

Intense Ic_time_32x32 35 mins  
Crossfit challenge

Crossfit challenge

Intense Ic_time_32x32 36 mins  
Gut Buster

Gut Buster

Intense Ic_time_32x32 20 mins  

Workout Categories