BHAVER TOTAL BODY PUMP

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

bhaver on April 08, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Chest, Back, Thighs, Calves

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bench Knee Tucks	-	15	30
	-	15	30
	-	15	30
Hanging Leg Raises	-	10	30
	-	10	30
V Sit-Ups	-	10	30
	-	10	30
	-	10	30
Chest
Pushups: Plyometric	-	10	60
	-	10	60
	-	10	60
Barbell Bench Press: Speed	-	15	60
	-	15	60
	-	15	60
	-	15	60
Chest Stretch	-	30	60
	-	30	60
Back
Chinup	-	10	60
	-	10	60
Reverse-Grip Bent-Over Barbell Rows	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Jacks	0 miles	1	-
Jog in Place	0 miles	1	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	-	20	60
	-	20	60
	-	20	60
Forward Lunges	-	20	60
	-	20	60
	-	20	60
Stiff-Legged Deadlifts	-	20	60
	-	20	60
	-	20	60
Dumbbell Step Ups	-	20	60
	-	20	60
	-	20	60
Calves
Standing Calf Raises	-	30	60
Thighs
Hip Flexor Stretch	-	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 3 MPH	0 miles	10	-

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