NO LEGS

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:

jarheadaway on March 31, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Back, Shoulders, Trapezius, Biceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Tags:

leg injury, no cardio

Description

Workout with no legs can be incorporated into cardio workout or for use with leg injuries

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
T-Pushup	15 lbs.	15	30
	15 lbs.	12	30
	15 lbs.	10	30
Standing Cable Chest Press: Alternating	25 lbs.	15	30
	30 lbs.	12	30
	35 lbs.	10	30
Barbell Bench Press: Speed	40 lbs.	10	0
	50 lbs.	10	0
	50 lbs.	10	0
Triceps
Lying Triceps Extensions	40 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps Cable Pushdowns	25 lbs.	10	30
	30 lbs.	10	30
	35 lbs.	10	30
Rope Extensions	35 lbs.	10	30
	35 lbs.	10	30
	35 lbs.	10	30
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
Machine Side Twists	40 lbs.	20	30
	50 lbs.	20	30
	60 lbs.	20	30
Chest
Dumbbell Bench Press	60 lbs.	8	60
	65 lbs.	6	60
	70 lbs.	4	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	70 lbs.	10	60
	75 lbs.	8	60
	80 lbs.	6	60
Back Extension with Lower Trap Raise	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Face Pull	30 lbs.	10	60
	35 lbs.	8	60
	40 lbs.	6	60
Chinup	-	10	0
	-	10	0
	-	10	0
Abs
Hanging Knee Tucks	-	20	60
	-	20	60
	-	20	60
Knee-Up Crunches	-	27	30
	-	27	30
	-	27	30
Medicine Ball Rotations	-	20	30
	-	20	30
	-	20	30
Medicine Ball V Sit-Ups	-	12	30
	-	12	30
	-	12	30

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