workout junkie
Cathlete
Since several have asked about these, I thought I'd post what I copied from someone ahile ago on videofitness:
Muscle Max Timesaver, 56 min
Warmup
Lowerbody
Chest: Pushups
Chest: Flyes
Back: Row #1
Back: One-Arm Rows
Back: Pull-Over
Lowerbody
Shoulders: DB Lateral Raises #1
Shoulders: Band Lateral Raises
Shoulders: Upright Row #1
Shoulders: Front Raise/Delt
Biceps: Barbell Curls #1
Biceps: DB Curls
Triceps: Dumbbell Press/Dips #1
Triceps: Band Kickback
Core
Stretch
Muscle Max Push/Pull Upper Body, 34 min
Warmup
Chest: Pushup
Chest: Flyes
Back: Underhand Rows
Back: Pullover
Chest: Flyes
Chest: Pushup
Back: Underhand Rows
Back: One-Arm Rows
Shoulders: Lateral Raises
Shoulders: Upright Rows
Shoulders: Front Raise/Delt
Triceps: Dumbbell Press/Dips
Triceps: Band Kickback
Biceps: Barbell Curls
Biceps: DB Curls
Stretch
Gym Style: Legs TIMESAVER #1, 33 min
Barbell Squats #1, 2, 3
Front lunges w/dumbbells #1
Rear lunges w/dumbbells
Plie Squats w/dumbbells #1, 2
Leg Press w/band # 1, 2
Barbell deadlift w/toes elevated
Standing calf raises
Gym Style: Legs TIMESAVER #2, 49 min
Barbell Squats #1, 2, 3
Front lunges w/dumbbells #1, 2
Rear lunges w/dumbbells
Plie Squats w/dumbbells #1, 2
Leg Press w/band # 1, 2
Barbell deadlift w/toes elevated
One legged Roll Outs on the ball, glute Presses on the ball
Inner thigh squeeze on the ball
Inner thigh lifts w/band
vertical outer thigh press w/band
vertical outer thigh press w/band
CHEST & TRICEPS SUPERSET, 32 min
Dumbbell Bench Press #1
Dumbbell Chest Fly #1
Dumbbell Bench Press #2
Dumbbell Chest Fly #2
Dumbbell Lying Extensions #1
Dumbbell Seated Extensions #1
Dumbbell Lying Extensions #2
Dumbbell Seated Extensions #2
Pushup – 8, 6, 4, 2
Dumbbell Chest Fly #3
Dumbbell Cross Body Extensions #1
Dumbbell Kickbacks #1
Dumbbell Incline Chest Press #1
Dumbbell Incline Fly #1
Dips
Band Bonus Burn....Kickbacks
BACK & BICEPS PREMIX, 35 min
Dumbbell Row Reverse Grip #1, 2, 3
Barbell Curls #1, 2
Dumbbell One Arm Row #1, 2
Dumbbell Curls
Dumbbell Concentration Curls #1, 2
Band T-Back Squeeze
Barbell Pullovers #1, 2
Dumbbell Curl Up, Wrist Turn Lower Down
Dumbbell Hammer Curls
Dumbbell Wrist Curls #1, 2
MODIFIED BACK EXTENSIONS (lower back)
Prone Back Side Rotations (lower back)
Muscle Max Timesaver, 56 min
Warmup
Lowerbody
Chest: Pushups
Chest: Flyes
Back: Row #1
Back: One-Arm Rows
Back: Pull-Over
Lowerbody
Shoulders: DB Lateral Raises #1
Shoulders: Band Lateral Raises
Shoulders: Upright Row #1
Shoulders: Front Raise/Delt
Biceps: Barbell Curls #1
Biceps: DB Curls
Triceps: Dumbbell Press/Dips #1
Triceps: Band Kickback
Core
Stretch
Muscle Max Push/Pull Upper Body, 34 min
Warmup
Chest: Pushup
Chest: Flyes
Back: Underhand Rows
Back: Pullover
Chest: Flyes
Chest: Pushup
Back: Underhand Rows
Back: One-Arm Rows
Shoulders: Lateral Raises
Shoulders: Upright Rows
Shoulders: Front Raise/Delt
Triceps: Dumbbell Press/Dips
Triceps: Band Kickback
Biceps: Barbell Curls
Biceps: DB Curls
Stretch
Gym Style: Legs TIMESAVER #1, 33 min
Barbell Squats #1, 2, 3
Front lunges w/dumbbells #1
Rear lunges w/dumbbells
Plie Squats w/dumbbells #1, 2
Leg Press w/band # 1, 2
Barbell deadlift w/toes elevated
Standing calf raises
Gym Style: Legs TIMESAVER #2, 49 min
Barbell Squats #1, 2, 3
Front lunges w/dumbbells #1, 2
Rear lunges w/dumbbells
Plie Squats w/dumbbells #1, 2
Leg Press w/band # 1, 2
Barbell deadlift w/toes elevated
One legged Roll Outs on the ball, glute Presses on the ball
Inner thigh squeeze on the ball
Inner thigh lifts w/band
vertical outer thigh press w/band
vertical outer thigh press w/band
CHEST & TRICEPS SUPERSET, 32 min
Dumbbell Bench Press #1
Dumbbell Chest Fly #1
Dumbbell Bench Press #2
Dumbbell Chest Fly #2
Dumbbell Lying Extensions #1
Dumbbell Seated Extensions #1
Dumbbell Lying Extensions #2
Dumbbell Seated Extensions #2
Pushup – 8, 6, 4, 2
Dumbbell Chest Fly #3
Dumbbell Cross Body Extensions #1
Dumbbell Kickbacks #1
Dumbbell Incline Chest Press #1
Dumbbell Incline Fly #1
Dips
Band Bonus Burn....Kickbacks
BACK & BICEPS PREMIX, 35 min
Dumbbell Row Reverse Grip #1, 2, 3
Barbell Curls #1, 2
Dumbbell One Arm Row #1, 2
Dumbbell Curls
Dumbbell Concentration Curls #1, 2
Band T-Back Squeeze
Barbell Pullovers #1, 2
Dumbbell Curl Up, Wrist Turn Lower Down
Dumbbell Hammer Curls
Dumbbell Wrist Curls #1, 2
MODIFIED BACK EXTENSIONS (lower back)
Prone Back Side Rotations (lower back)
