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Description

Four workouts a week, this being day 1, 2 and 4. Adjust the weights each week, you should work so hard that making the 13th is imposible.


Exercises

Set 1: 1 round
Stationary Biking
Stationary Biking
20 minutes
Dumbbell Squats 12 Reps
Dumbbell Squats 12 Reps
1 min 10 secs
Dumbbell Lunges Right leg first 12 Reps
Dumbbell Lunges Right leg first 12 Reps
1 min 10 secs
Dumbbell Lunges Left leg first 12 Reps
Dumbbell Lunges Left leg first 12 Reps
1 min 10 secs
Dumbbell Chest Press 12 Reps
Dumbbell Chest Press 12 Reps
1 min 10 secs
Rest
Rest
25 seconds
Dumbbell Bent Over Rows 12 Reps
Dumbbell Bent Over Rows 12 Reps
1 min 10 secs
Tricep Kickbacks 10 Reps
Tricep Kickbacks 10 Reps
1 min 10 secs
Right Tricep Extensions 10 reps
Right Tricep Extensions 10 reps
1 min 30 secs
Left Tricep Extensions 10 Reps
Left Tricep Extensions 10 Reps
1 min 30 secs
Right Concentrated Bicep Curls 10 Reps
Right Concentrated Bicep Curls 10 Reps
1 minute
Left Concentrated Bicep Curls 10 Reps
Left Concentrated Bicep Curls 10 Reps
1 minute
Rest
Rest
25 seconds
Right Concentrated Bicep Curls 10 Reps
Right Concentrated Bicep Curls 10 Reps
1 minute
Left Concentrated Bicep Curls 10 Reps
Left Concentrated Bicep Curls 10 Reps
1 minute
Dumbbell Lateral Shoulder Raises 12 Reps
Dumbbell Lateral Shoulder Raises 12 Reps
1 min 30 secs
Overhead Press 12 Reps
Overhead Press 12 Reps
1 min 30 secs
Rest
Rest
25 seconds
Plank
Plank
30 seconds
20 Crunches
20 Crunches
1 minute
10 Left Oblique Crunches
10 Left Oblique Crunches
30 seconds
10 Right Oblique Crunches
10 Right Oblique Crunches
30 seconds
20 Bicycle Crunches
20 Bicycle Crunches
20 seconds
12 Russian Twists
12 Russian Twists
30 seconds
20 Leg Lifts
20 Leg Lifts
1 minute
15 Floor Bridge
15 Floor Bridge
45 seconds
Plank
Plank
30 seconds
20 Crunches
20 Crunches
1 min 10 secs
10 Right Oblique Crunches
10 Right Oblique Crunches
1 minute
10 Left Oblique Crunches
10 Left Oblique Crunches
1 minute
20 Bicycle Crunches
20 Bicycle Crunches
30 seconds
12 Russian Twists
12 Russian Twists
30 seconds
20 Leg Lifts
20 Leg Lifts
1 minute
15 Floor Bridge
15 Floor Bridge
45 seconds
Plank
Plank
30 seconds
Cobra
Cobra
30 seconds
Child's Pose
Child's Pose
30 seconds
Shoulder Stretches - Alternate after 20 seconds
Shoulder Stretches - Alternate after 20 seconds
40 seconds
Chest Stretch - Alternate after 20 sec
Chest Stretch - Alternate after 20 sec
40 seconds
Tricep Stretches - Alternate arm after 20 sec
Tricep Stretches - Alternate arm after 20 sec
40 seconds
Quad Stretches - Alternate legs after 20 sec
Quad Stretches - Alternate legs after 20 sec
40 seconds
Hamstring Stretches - Alternate legs after 20 sec
Hamstring Stretches - Alternate legs after 20 sec
40 seconds
Right Side Stretch
Right Side Stretch
20 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Shake It Out
10 seconds

Workout Discussion

10 Apr
This is a great workout, but I can't find the rest in the series. The title makes it seam like this is only one of many other workouts. I hope the author posts more of these soon.

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