I have access to dumbells, a total gym, a bicycle machine, and treadmill. If possible, include the entire routine, consisting of the workout, how many reps, sets, and how long I should be doing the entire routine. Im average weight, but losing some pounds, and gaining some muscle would be nice.
Thanks in advance
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Theres a workout called a pump class, i am sorry that i cannot tell you reps sets and weights but i have done pump classess before and they are very effective. They involve many different movements using a weights of about 5kg and work on toning, cardio, and increasing muscle bulk…i am sure if you look up “DYI Pump Classes” or “Pump Class Online” you will find something useful
hope it helps
Mon(back) – pull ups, bent over rows
Tues(chest) – Bench press, incline press
Wed – HIT (high intensity training, look it up) on treadmill
Thurs(arms) – Bicep curls, hammer curls, tricep extensions, tricep kickbacks
Fri(legs) – Calve Raises, Seated Calve Raises, Seated Leg Press, Hack squats (sled), Hamstring Extension
Sat- Cardio on bike
Sun – Rest
Look up the proper form for all of these exercises. For reps, you should be doing 6-8. 3 sets per exercise. By the last rep in the last set, you should really be struggling. No routine should be more than 1 hour. Begin every weight lifting session with a 15 min warmup on the treadmill or bike. This should really work out well. Make sure you eat a lot of protein. Good luck.
Try out Insanity with Shaun T.
This is a 60 day Max Interval Training program that focuses alot on cardio and core strength training. This requires no equipment. Alot of the moves incorporate various push-ups, plyometrics, and other training methods to get you into shape.
I’m currently on day 8 and hitting 90% of my max heart rate – in the warm up alone.
Check out the product page below for more information. If you have any questions – let me know bcui@beachbodycoach.com
throw your dumbells in a back pack and run up hill with a piece of bolini tied to your belt while the neiborhood dogs give chase