Workout Programs → Get in Shape Fast!
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Summary

3 Workouts / 15 Exercises

20% Cardio / 80% Strength Training

Latest Exercisers

fezguy chacault dragon3delta maylene andy0299 wgsiffo BrendaIve rschober

Workout Program Description

These workouts combine both strength and cardio exercises to create a full-body strength and conditioning program. This will prove to be challenging for people new to exercising, but you will also see results fast!

Workouts

Description

Perform 8-12 reps of each set. Try to always move up in either reps or weight every week.

Bb_machine_bench_press Bench Press - Machine
3 sets: 8 reps, 8 reps, 8 reps
Every machine is slightly different but make sure that the seat height is at ...
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 Front Raise And Pullover
3 sets: 8 reps, 8 reps, 8 reps
This is a mixture of the barbell pullover and a front raise on bench. Lie on ...
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 Tricep Press - Dumbbell, Seated
3 sets: 8 reps, 8 reps, 8 reps
Sit on a bench with a straight back, feet flat on the floor, and back firmly ...
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 Tricep Kickbacks - Dumbbell
2 sets: 8 reps, 8 reps
Stand to the right of a flat bench. Bend your left knee and rest it on the...
Bb_cg_lat_pulldown Lat Pulldowns - Close-Grip
3 sets: 8 reps, 8 reps, 8 reps
Works the lower lats. Sit at a lat pulldown machine or kneel in front of a...
Bb_seated_cable_rows Seated Cable Rows
2 sets: 8 reps, 8 reps
Do not lean forward or backward in this exercise. It is very important that o...
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 Concentration Curl
3 sets: 8 reps, 8 reps, 8 reps
Sit on the end of a flat bench. Spread your legs apart into a V and lean...

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Latest Users

fezguy

fezguy

from British Columbia

502lose

502lose

from United States

chacault

chacault

Cameron Hacault from Victoria, British Columbia

sarn

sarn

sandra murray from hamilton, waikato (les mills)

hlpack

hlpack

Heather Pack from United States

rpatrick

rpatrick

Rob Patrick from United States

edgarcia

edgarcia

Edward Garcia from Hollister, California (Rovella's Gym)

TSAutry

TSAutry

Tyler Autry from Lonetree, Colorado (Private )