View Full Version : Work Out #1 No BS


Detroit101
01-04-2008, 10:51 AM
Here is one of my workout routines...do each of the 4 excersises directly after the other, rest for 45 seconds and repeat 3 times for each group...train each body part once in the beginning..... after 1 month do them 2 times a week.

Dont try this unless you are already in good shape....this will keep your heart rate elevated throughout the entire work out....after 6 weeks of this you will be much stronger, faster and your endurance will be sick!!!!

Alternate weight and reps every 6 weeks.


WO # 2

Legs Rest 45 Seconds between Each Set
(All Exercises do in succession)

All Exercises 3 x 25 Week 1

• Squat 95lbs
• Squat to Calf Raise 95lbs
• ½ Squat 95lbs
• Squat Jump BW

3 x 25

• P Ball Hip Bridge BW
• P Ball Leg Curl BW
• Lunge Jump Right BW
• Lunge Jump Left BW

3 x 25

• Single Leg Squat Right BW
• Single Leg Squat Left BW
• Leg Press 400lbs
• Leg Extension 50lbs

Chest 3 x 25 Rest 45 Seconds between Each Set

3 x 25 Week 1

• Bench Press 95lbs
• Push-Ups BW
• Dip Hops BW

3 x 25

• Nautical Chest Press 95lbs
• Freedom Incline 40lbs Each Side
• Push Up Fronts Back & Forth BW


3 x 25

• DB Incline 35lbs
• Med Ball Push Up Hop BW
• DB Incline Fly 35lbs


• Cardio 9 Miles on Bicycle in 30 Minutes


WO # 2 Back

3 X 25 W/ 45 Second Breaks Week 1

• Nautilus Seated Row 96lb
• Nautilus Pull Down 96lb
• Band Reverse Fly Blue

3 X 25

• (Dumb Bells) Incline Row 20lb
• DB Reverse Incline Shoulder Press 15lb
• DB Incline Reverse Fly 15lb

3 X 25

• Bent Over Alternating Row Blue
• Down Hill Skiing Blue
• Bent Over Row Blue
3 X 25

• Negative Inverted Row All 3 Body Weight
• Plank’s Hello’s
• Negative Pull Up’s

AB Circuit – Body Weight – 1 X 25___

• Perfect Sit Ups
• Ear Muff Crunch
• Knee to Elbow Crunch
• Tuck Crunch
• No Hand In & Outs
• Stiff Leg In & Outs
• ½ Way Down Sit Ups
• Oblique Dips Right
• Oblique Dips Left
• Oblique Crunch Right
• Oblique Crunch Left