James' Total Body Workout

This total body workout is from James.

I’ve been using this routine for about a year and it's very good for an all body workout:

Bench Press: - 3 sets
Set 1- about 1/3 your maximum lift for a warm up - 10 reps
Set 2- Press ups - 10 reps
Set 3- 75% you max lift - 10 reps

Military Press - 2 sets
Set 1 - Use 2 dumbells, 2 arm press using about 10kg in each arm
Set 2 - However much u can manage for 10 reps

1 set of Pull ups

Curls
Set 1- about 1/3 your maximum lift for a warm up - 10 reps
Set 2- Press ups - 10 reps
Set 3- 75% you max lift - 10 reps

Crunch Sits ups - using 5kg weight on the chest

Bridge - hold for as long as possible

Squat - using as much as you can

Calf-raiser - using as much as you can

Dead Lift - this will be a massive lift, most people can easily manage 10 stone (about 140 pounds)

James

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises