Summary
5 Workouts / 29 Exercises
14% Cardio / 86% 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
Month 1 Chest and Biceps
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:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Cross Trainer 00:05:00 The cross trainer machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. It is similar to the elliptical machine, except that it also has... |
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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, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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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 toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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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 feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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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 weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your ... |
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Rowing Machine 1000 m / 00:04:00 The rowing machine simulates the action performed while rowing a racing boat in the water. Rowing is a good cardiovascular exercise, but it also does a great job of working your legs, arms, and should... |
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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 and curl both dumbbells up toward your shoulder. Keep your upper arms against your side at all times! When you reach the to... |
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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, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... |
Latest Users
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boemillerBoe Miller from Tacoma, Washington (LA Fitness) |
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