fairtax

Oct 19th 2014

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Two Basic Workout Days (2 X Weekly)

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The point of this layout is not to get hung up on particular day of the week, but to be able to start back into a workout after missing a day, two days...week. You should try to keep one day a week were you simple rest and do nothing. Days 1.1, 1.4, 2.1, 2.4 and 2.5 can be done with your home gym, days 1.3 and 2.2 requires a YMCA or gym membership. Cardio - Run at least 15 mins a day, or ride and elliptical bike ride for at least 45 minutes a day. All workouts are designed to minimize equipment changes. Day 3 is a rest day, but can been skipped or made into a cardio workout only day. There is no requirement to do all the workout plans, 1.1 and 2.1 and the leg workouts are the biggies you need to hit. If you can do them all great, if only the main three then great too. Returning to this plan will always serve you better than guilt and being depressed over not doing anything.

1.1 Chest and Back 10 exercises, 1 hr 7 mins

Dumbbell Bench Press	2x10 reps	rest: 28s
Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x10 reps	rest: 60s
Dumbbell Incline Bench Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 28s
Push-Up	3x16 reps	rest: 28s

1.2 Cardio Running 1 exercises, 31 mins

Running

0x0 reps

rest: 30s

1.3 Cardio Elliptigo 1 exercises, 4 mins

3x8 reps

rest: 28s

1.4 Mini Abs 5 exercises, 26 mins

	3x10 reps	rest: 45s
	3x10 reps	rest: 45s
Cable Rotational Crunch (Supine)	3x10 reps	rest: 45s
Cable Kneeling Crunch	3x10 reps	rest: 45s
Hundreds	3x10 reps	rest: 28s

push-ups 2 exercises, 6 mins

	Push-Up	1x10 reps	rest: 28s
	Hundreds	1x25 reps	rest: 60s

2.1 Arms and Shoulders 11 exercises, 1 hr 13 mins

Barbell Preacher Curl	4x10 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 45s
Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 30s
Barbell Squat	3x10 reps	rest: 28s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell Zottman Curl	3x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s

2.3 Cardio Elliptigo 1 exercises, 4 mins

3x8 reps

rest: 28s

2.4 Mini Abs 5 exercises, 26 mins

	3x10 reps	rest: 45s
	3x10 reps	rest: 45s
Cable Rotational Crunch (Supine)	3x10 reps	rest: 50s
Cable Kneeling Crunch	3x10 reps	rest: 35s
Hundreds	3x10 reps	rest: 28s

push-ups 3 exercises, 14 mins

Push-Up	1x10 reps	rest: 28s
Hundreds	3x10 reps	rest: 60s
	3x10 reps	rest: 60s

3.0 Legs 8 exercises, 55 mins

Machine Leg Press	4x10 reps	rest: 30s
Calf Press On Leg Press	4x10 reps	rest: 10s
Machine Hip Abduction	3x10 reps	rest: 30s
Machine Hip Adduction	3x10 reps	rest: 20s
	3x10 reps	rest: 20s
Machine Leg Curl (Prone)	3x10 reps	rest: 20s
Machine Leg Extension	3x10 reps	rest: 20s
Step Machine	0x0 reps	rest: 20s