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Get With It LVL 1


Shared By : boostnerd

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 114

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Description

This is what I'm starting out with. It has been approximately 10 years since I worked out regularly. I'm about 40 pounds overweight. Lets see if this works.

There will be multiple parts every 2 weeks bumping up the workout. I'm starting with low weights and moving up based on ability.

If there are excercises that you cannot do, substitute it for something you can.
 
Monday Arms
Muscle Exercise Name Timer Reps Sets Track

Abs

 Crunches 60 sec 15 2 Progress Chart

Back

 Pullups 60 sec 1 1 Progress Chart

Triceps

 Close Triceps Pushup 60 sec 5 1 Progress Chart

Biceps

 Dumbbell Alternate Bicep Curl 60 sec 20 2 Progress Chart

Triceps

 Cable Triceps Pushdown 60 sec 15 2 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 15 2 Progress Chart

Shoulders

 Dumbbell Rear Delt Row 60 sec 15 2 Progress Chart
Tuesday Arobic
Muscle Exercise Name Timer Reps Sets Track

Abs

 Crunches 60 sec 15 2 Progress Chart

Back

 Pullups 60 sec 1 1 Progress Chart

Chest

 Push Up 60 sec 5 1 Progress Chart

Chest

 8 Count Body Builder 60 sec 1 1 Progress Chart

Cardio

 Mountain Climbers 60 sec 5 1 Progress Chart

Abs

 Flutter Kick 60 sec 1 1 Progress Chart

Cardio

 Running 60 min N/A N/A Progress Chart
Wednesday Mid Section
Muscle Exercise Name Timer Reps Sets Track

Back

 Pullups 60 sec 1 1 Progress Chart

Chest

 Push Up 60 sec 5 1 Progress Chart

Abs

 Hanging Pike 60 sec 1 1 Progress Chart

Abs

 Cross-Body Crunch 60 sec 30 1 Progress Chart

Abs

 Leg Raise 60 sec 1 1 Progress Chart

Back

 Back Extensions - Hyperextensions 60 sec 5 1 Progress Chart
Thursday Cardio
Muscle Exercise Name Timer Reps Sets Track

Abs

 Crunches 60 sec 15 2 Progress Chart

Back

 Pullups 60 sec 1 1 Progress Chart

Chest

 Push Up 60 sec 5 1 Progress Chart

Chest

 8 Count Body Builder 60 sec 1 1 Progress Chart

Cardio

 Mountain Climbers 60 sec 5 1 Progress Chart

Abs

 Flutter Kick 60 sec 1 1 Progress Chart

Cardio

 Running 60 min N/A N/A Progress Chart
Friday Chest and Shoulders
Muscle Exercise Name Timer Reps Sets Track

Abs

 Crunches 60 sec 15 2 Progress Chart

Back

 Pullups 60 sec 1 1 Progress Chart

Chest

 Push Up 60 sec 5 1 Progress Chart

Chest

 Dumbbell Decline Bench Press 60 sec 15 2 Progress Chart

Chest

 Dumbbell Fly 60 sec 15 2 Progress Chart

Chest

 Dumbbell Incline Bench Press 60 sec 15 2 Progress Chart

Shoulders

 Dumbbell Front Raise 60 sec 15 2 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 15 2 Progress Chart
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