Workout Programs → Beebles Workout Month 1
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Summary

5 Workouts / 33 Exercises

22% Cardio / 78% Strength Training

Workout Program Description

Train with Hugo as he tries to regain his former fitness after a deliberate, experimental break. Read about his progress at www.beebleblog.com at tips and hints on exercise.

Workouts

Description

The first stage on the journey of physical perfection! Those of you from Beebleblog.com following my progress and taking part please select a weight that pushes you and each set is a struggle, but not so much so that you lose technique. Be safe as an injury will keep you out of the gym for a long time. Good luck with it! Every day should start with a 5 minute warm up on the Cross Trainer except for Wednesday. Between sets and exercises you should leave no more than 1 minutes rest. MONDAY First 2 exercises are super sets which means once you have completed 1 set of flyes you need to immediately complete 12 press ups and then rest. On the Zottman Curl do not do that weird tiwt at the upper part of the movement. Just do the small twist on the way up and reverse the movement on the way down.

Suggested Schedule

This workout should be done weekly on:
SunMonTueWedThurFriSat
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Cardio_equipment Cross Trainer
00:05:00
The cross trainer machine provides a workout similar to running, except that ...
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 Flyes - Dumbbell, Flat
4 sets: 8 reps, 8 reps, 8 reps, 8 reps
Sit down on a flat bench with a dumbbell in each hand. Then lie back...
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 Push-Ups
4 sets: 12 reps, 12 reps, 12 reps, 12 reps
Position yourself so that your hands are directly below your shoulders and...
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 Bench Press - Barbell, Inclined
4 sets: 8 reps, 8 reps, 8 reps, 8 reps
Set the incline bench at about a 45 degree angle. Sit on the bench with your ...
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 Bent-Arm Dumbbell Pullover
4 sets: 8 reps, 8 reps, 8 reps, 8 reps
Lie on a bench, head over the end, with your feet flat on the floor. Lower...
Rowing Rowing Machine
1000 m / 00:04:00
The rowing machine simulates the action performed while rowing a racing boat ...
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 Zottman Curl
4 sets: 8 reps, 8 reps, 8 reps, 8 reps
Hold two dumbbells at arm's length and stand straight up. Turn your palms up ...
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 Hammer Curl - Standing
4 sets: 8 reps, 8 reps, 8 reps, 8 reps
With a dumbbell in each hand, stand with your arms hanging at your sides...

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