Day 1: Lifting: Chest, Front Shoulders, Triceps
4x bench press (first set is a warmup)
4x incline bench press
2x dumbell pec flies (once you can't do anymore bang out some more dumbell chest presses)
3x dip machine
3x tricep roap pulldown (first set is a warmup)
3x military press
2x dumbell lateral raises (first set is a warmup)
1x dumbell front raises
1x upward row
Day 2: Cardio:
30+ minute Jog outside or on treadmill (a few times per jog increase speed)
30+ minute Jog outside or on treadmill (a few times per jog increase speed)
Day 3: Lifting: Back, rear shoulders, Biceps, forearms
4x row machines (first set is a warmup)
4x lat pulldown machine (first set is a warmup)
2x reverse dumbell flies (leaning forward bring dumbells out to either side of you squeezing shoulder blades together)
3x barbell curls
3x dumbell hammer curls (palms facing inward)
2x wrist curls
2x reverse wrist curls and hammer wrist curls (without stopping)
Day 4: Cardio:
Any cardio activity with continues movement for 20 minutes or longer
Any cardio activity with continues movement for 20 minutes or longer
ex) swimming laps, jogging, biking, exercise bike, treadmill, elliptical, stairclimber, pickup game of basketball, game of football involving a lot of running, etc, its your choice
Day 5: Lifting: Legs and abs
2x leg extensions (warm ups)
2x leg curls (warm up)
4x squats (with smith machine or regular free-weight barbell)
3x dumbell lunges
2x leg curls (regular weight this time)
1x leg extensions (end of workout do until huge burn and u can't do anymore)
4x standing or seated calf raises, do high reps!
3x deadlifts (light or medium weight)
It may be hard for you to do all 5 of these days every week but make sure you do at least 3 of them per week or your progress will be slowed. If you do all 5 or even throw in an additional cardio day you will see results extremely quickly, not bad for only 5 or 6 hours a week. You should lose a pound or 2 a week even after the addition of lean muscle mass is factored in. Commit 4 or 5 hours a week to increased health, improved muscle tone, and weight loss.
I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!
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