| The
push to be more and more productive at home and work
is overflowing to the gym as well. Total Body Workouts
are a becoming more and more popular in America!
Check
out this effective total body workout that can be
done in less than 45 minutes (with a partner)
TOTAL
BODY WORKOUT
DAY
1
| BODYPART |
EXERCISE |
SETS |
REPS |
| Chest |
Bench
Presses * |
3 |
12 |
| |
Incline
Machine Presses |
2 |
12 |
| |
Cable
Crossovers |
2 |
15 |
| |
| Biceps |
Standing
Dumbbell Curls * |
2 |
12 |
| |
1-Arm
Dumbbell Preacher Curls |
2 |
12 |
| |
| Triceps |
Pressdowns
* |
2 |
12 |
| |
One-Arm
Cross-Body |
| |
Dumbbell
Extensions |
2 |
12 |
| |
Weighted
Dips |
1 |
15 |
| |
| Abs |
Hanging
Knee Raises |
2-3 |
15 |
| |
Decline-Bench
Crunches |
2-3 |
15 |
|
|
DAY 2
| BODYPART |
EXERCISE |
SETS |
REPS |
| Back |
Behind
the Neck Pulldowns * |
3 |
12 |
| |
Close-Grip
Pulldowns |
2 |
12 |
| |
One-Arm
Dumbbell Rows |
2 |
12 |
| |
Machine
Rows |
2 |
12 |
| |
| Shoulders |
Shoulder
Machine Presses * |
2 |
12 |
| |
Dumbbell
Lateral Raises |
2 |
12 |
| |
Cable
Upright Rows |
2 |
12 |
| |
| Abs |
Hanging
Knee Raises |
2-3 |
15 |
| |
Decline-Bench
Crunches |
2-3 |
15 |
|
|
DAY
3
| BODYPART |
EXERCISE |
SETS |
REPS |
| Quads |
Leg
Extensions |
3 |
12 |
| |
Squats
* |
3 |
12 |
| |
Leg
Presses |
2 |
12 |
| |
| Hamstrings |
Lying
Leg Curls * |
3 |
12 |
| |
Dumbbell
Stiff-Legged Deadlifts |
3 |
12 |
| |
| Calves |
Standing
Calf Raises |
5 |
12 |
| |
| Abs |
Hanging
Knee Raises |
2-3 |
15 |
| |
Decline-Bench
Crunches |
2-3 |
15 |
|
|
TRAINING
NOTES
| Before
the workout, begin with a 10 minute warm-up. |
| Train
three days in a row, rest one day and then repeat
the cycle. |
| *
Complete one warm-up set of 20 reps, before
the first main set. |
| Use
proper training form. |
| Rest
about 30 seconds between sets for small muscle
groups and 45 seconds for big muscle groups. |
| Stretch
between each set. |
| Perform
aerobics 3-4 times a week. |
|
