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Universal Home Gym WorkoutCreated by Leonidas
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Summary
2 Workouts / 17 Exercises
0% Cardio / 100% Strength Training
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Workout Program Description
Having a home based gym, I have put together a workout that is based loosely on some of the more popular muscle gaining/fat loss workouts around today. I have revamped it as a starting point for anyone with a home gym and cable system to perform in under 60 minutes. For the Intermediate lifter, or the really gungho beginner. Pair this up with a decent nutrition plan, 20 - 30 minute intense cardio on at least 2 off days, rest up on Sunday, and you are off to the races. ...
Workouts
Home Gym Workout B (Legs, Back, Biceps, Calves)
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Cable Front Squat 3 sets: 8 reps, 8 reps, 8 reps 1 Stand tall, a small distance away from the machine, with your feet hip-distance apart and your toes pointing forward. Hold the handles so that your palms are facing each other, and flex your arms fu... |
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Leg Extensions 3 sets: 8 reps, 8 reps, 8 reps Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes... |
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Leg Curls - Standing 3 sets: 8 reps, 8 reps, 8 reps Using a standing leg curl machine, keep your body erect at all times and do not bend over. Using one leg, position the pad so it is at your ankle. Grab the handles with your hands to stabilize yoursel... |
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Cable Hyperextension 3 sets: 8 reps, 8 reps, 8 reps Sit facing machine and grasp pulley handles, cross arms, and pull them to chest. Leaning into machine with knees under the Lat Pulldown pads, lean back about 135 degrees and slowly return to original... |
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Lat Pulldowns - Wide-Grip 3 sets: 8 reps, 8 reps, 8 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Seated Cable Rows 3 sets: 8 reps, 8 reps, 8 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Cable Curl - Standing 3 sets: 8 reps, 8 reps, 8 reps Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircul... |
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Alternating Cable Dumbell Curl 3 sets: 8 reps, 8 reps, 8 reps Position a bench with a movable back to a 90-degree angle so that you have a back support. Sit down holding the dumbbells and let the arms hang straight down by the sides. Keep the abs tight and the... |
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Standing Cable Calf 3 sets: 16 reps, 16 reps, 16 reps Stand in front of machine with a weight belt, attach pulley and weight. Holding on to machine bars for support, raise up heels as high as possible, pause and return. Do this for remainder of set. ... |
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