TLV_WORKOUT

Use this Workout Plan

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

Rating:

Created By:

TLV2011 on August 03, 2011

Users:

4 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Biceps, Forearms, Triceps, Abs, Calves, Thighs, Chest

Workout Length:

5 days

Workout Days:

No preference

Tags:

great, Whole Body, Push Ups, strength, cardio, Dumbbell

Description

This is my low weight and high repetition routine I am currently doing because I have only two 10 pound dumbbells, some pushup bars, and a step for aerobics.

I love this routine because I work for two days focusing on everything, take a day off, and then the next day really get into things to confuse my muscles so they work harder, and then take a day off only to start it all over again.

With high repetition of low weight, this workout should make you well toned all over and eliminate the need for "Spot training." That doesn't work, and this gets all you're major muscles involved to burn calories.

Enjoy.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	10	60
	10 lbs.	20	60
	10 lbs.	30	120
	10 lbs.	40	120
Forearms
Dumbbell Wrist Curls	-	20	60
	-	20	60
	-	20	60
	-	20	60
Triceps
One-Arm Dumbbell Extensions	10 lbs.	10	60
	10 lbs.	20	60
	10 lbs.	30	120
	10 lbs.	40	120
Triceps Bench Dips	-	-	60
Abs
Bicycle Crunches	-	30	30
	-	30	30
Leg Raises	-	15	30
	-	30	30
	-	45	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Jacks	0 miles	3	-
Aerobics	0 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	10	60
	10 lbs.	20	60
Forearms
Dumbbell Wrist Curls	-	20	60
	-	20	60
Triceps
One-Arm Dumbbell Extensions	10 lbs.	10	60
	10 lbs.	20	60
Triceps Bench Dips	-	10	60
	-	10	60
Abs
Bicycle Crunches	-	30	30
	-	30	60
Leg Raises	-	15	30
	-	30	30
	-	45	30
Calves
Standing Calf Raises	-	25	60
	-	35	120
	-	45	120
Thighs
Barbell Squats	-	20	60
	-	20	60
Forward Lunges	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Jacks	0 miles	5	-
Aerobics	0 miles	55	-

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