If you’re anything like me, it is hard to get in a good workout during the day, so here is an example of a weight training speed workout. If you do it quick, you will be getting some much needed Cardio as well! Try doing this full body workout 3 times a week and cardio on the other days. On the weight training days, alternate back and forth between muscle groups. It will be a good one!
-MONDAY-
Barbell Chest Press: 10 Reps for 3 Sets
Assisted Pull Ups: 10 Reps for 3 Sets.
Military (Barbell or Dumbbell) Shoulder Press: 10 Reps for 3 Sets
Barbell Squat: 10 Reps for 3 Sets
Seated Calf Raise: 10 Reps for 3 Sets
Dumbbell Bicep Curls: 10 Reps for 3 Sets
Straight Leg Tricep Bench Dips: 10 Reps for 3 Sets
Back Extensions: 10 Reps for 3 Sets
Swiss/Stability Ball Ab Crunches: 10 Reps for 3 Sets
-WEDNESDAY-
Assited Dips Machine: 10 Reps for 3 sets
Cable Rows: 10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 10 Reps for 3 Sets
Barbell or Dumbbell Deadlifts: 10 Reps for 3 Sets
Smith Machine Standing Calf Raises: 10 Reps for 3 Sets
Dumbbell Hammer Curls: 10 Reps for 3 Sets
Overhead Seated Dumbbell Tricep Press: 10 Reps for 3 Sets
Back Extensions: 10 Reps for 3 Sets
Hanging Leg Raises/Roman Chair (Abs): 10 Reps for 3 sets
-FRIDAY-
Dumbbell Chest Press (vary incline): 10 Reps for 3 Sets
Straight Arm Lat Pulldown on Cable Cross: 10 Reps for 3 Sets
Upright Rows (Dumbbell or Barbell): 10 Reps for 3 Sets
Squats on Leg Press Machine: 10 Reps for 3 Sets
Seated Calf Press (Performed on Leg Press Machine): 10 Reps for 3 Sets
Reverse Bicep Curls (Palms down): 10 Reps for 3 Sets
Tricep Dumbbell Extensions : 10 Reps for 3 Sets
Back Extensions: One set of 25
Crunches/Sit Ups (Abs): 10 Reps 3 sets
-TUESDAY – THURSDAY – SATURDAY-
Ab workout (about 250 reps of different kinds of crunches)
Back Extension Machine- 3 sets of 12
Leg Adduction Machine- 3 sets of 12
Leg Abduction Machine- 3 sets of 12
Glute Raises- 3 sets of 12
Stretch After Strength Training
And 45-50 minutes of cardio: (4 mile walk/run, 15% Incline walk, Elliptical Trainer or Stair-Step Machine)
-SUNDAY – Day off-
For Sample Weight Training Workout click here
For Sample Low Carb Diet click here
