gym workouts

gym workouts

Gym Workouts: Bench Press


Total Body Gym Workout

Are you looking for a total body gym workout?

Are you confused by the choices of gym equipment and exercises available? Have you reached a plateau in your workout routine? Do you want to get a complete total body gym workout without spending a lot of time in the gym or spending a lot of money on exercise equipment? Do you need a total body gym workout that you can do at home or at the health club?

Please consult a physician before beginning this or any other exercise program.

What are the basic components of a good total body gym workout?

Everything starts with the basics. We'll start out with basic exercises for lower body, upper body, and midsecton. Choose any 2 exercises for each body part. Perform each movement for 10-12 reps and 3-4 sets. Perform this workout routine 2-3 times a week. Start with a 5-10 minute cardio warm-up and a 5-10 minute cool-down with stretching.

Recommended exercises for the Total Body Gym Workout:

Compound Movements vs. Isolation Exercises

Compound movements are exercises that stimulate the larger muscle groups of the body. These exercises stimulate many muscle groups at the same time. Isolation exercises target smaller muscle groups and specific areas of the body that need  individaul attention. Beginners should focus their training on doing compound movements because they produce the desired affect of working many areas of the body simultaneously.

Compound Movements:

Lower Body Exercises

Legs: Squats, Leg Press, Lunges (step-up or step back)

Upper Body Exercises

Chest, Triceps, Shoulders: Push-ups (Varying hand position), Bench press (incline, decline, or flat) (barbell or dumbbell)

Back, Biceps: Bent over Rows, T-Bar Rows, Pull-Ups

Isolation Exercises:

Midsection Exercises

Abs: Crunches (incline bench, floor, exercise ball), Reverse Crunches, Leg raises

Lower Body Exerecises

Hamstrings: Curls (seated, standing, or lying), Stiff-Leg Deadlifts (barbell or dumbbell)

Calves: Calf raises (seated or standing)

Upper Body Exercises

Shoulders: Shoulder Press (dumbbell or barbell), lateral raises, front raises

Arms: Biceps Curls

Use different variations of each exercise for each workout  to continuously  confuse and stimulate the muscle fibers. It is this "muscle confusion" that stimulates rapid changes in your body shape. For a great cardio workout, perform the exercises with little or no weight for higher repetitions with no rest in between sets.

This total body gym workout is for beginners, intermediate and advanced training. It is appropriate for all age groups and fitness levels. Visit our website at http://www.LeanBodyWorkout.com

PUMA Fitness Small Workout Satchel
PUMA Fitness Small Workout Satchel
Sale Price: $40.00
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Description

Puma's Fitness bag is totally serious about hauling your stuff, but it's stylish, too. It's fashioned from durable nylon to withstand rough treatment. It also shows off a fashionable satchel shape.

Features

  • Two-way zip opening into main compartment
  • Slip in pocket with draw string closure on front
  • Mesh pocket on the side for water bottle
  • Zip pocket and slip-in pocket with hook-andloop closure
  • 3 additional elastic slip-in pockets inside
PUMA Fitness Workout Bag
PUMA Fitness Workout Bag
Sale Price: $45.00
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Description

Retire your amateur status. The 210D nylon lining of the roomy main compartment can handle workout or weekending gear with ease. Front side and inside slip-in pockets stow smaller items in reach but out of sight.

Features

  • Two-way zip opening into main compartment
  • Slip in pocket with draw string closure on front
  • Mesh pocket on the side for water bottle
  • Zip pocket and slip-in pocket with hook-and-loop closure
  • 3 additional elastic slip-in pockets inside
Otomix M/F4444 Ultimate Trainer Fitness, Weight Lifting, Gym & Workout Shoes
Otomix M/F4444 Ultimate Trainer Fitness, Weight Lifting, Gym & Workout Shoes
Sale Price: $93.88 - $96.88
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Description

Ultimate Trainer has been designed specifically for weight training and incorporates the new High Performance Bodybuilding system. The HPB system provides a combination of comfort and support utilizing a special wrap around strap adjusted by our innovative lacing system. This shoe is a must for the serious bodybuilder.

Features

  • Quick Shipping
  • Otomix Quality
  • Choose from Black or White/Charcoal
  • Male 7 - 14
  • Female 6 - 14
Goodhope 9548 The Workout Gym Bag
Goodhope 9548 The Workout Gym Bag
Sale Price: $15.99 - $25.95
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Description

Made of sporty 420d nylon trimmed in a two-tone check nylon, this compact bag is ideal for a workout. Designed to fit perfectly into a locker, it's filled with features. A zip organizer up front has pockets for shampoo, soap, lotion, deodorant and toothpaste, and a mesh pocket for a cell phone. The main compartment boasts a zip pocket inside. A wet pocket with mesh top on the side and detachable shoulder strap finish this fashionable, functional bag.

Features

  • Dimensions: 17.5" x 10.5" x 9"
  • Imported
adidas Metro Sackpack
adidas Metro Sackpack
Sale Price: $14.84 - $20.00
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Description

Sleek and slim and ready to take you just about any where, the Metro sackpack from adidas offers an easy and on-the-go style. A flap Velcro closure opens to a spacious interior that will hold your quick sport, essentials like a towel, personal music player, and a bottle of water.

This sackpack has room to take along something extra: your tunes. The top flap media pocket has a headphone portal built right in.

Features

  • 600D Polyester and 300D Polyester Dobby
  • Dimensions: 15" x 19"
  • Drawstring closure
  • Top flap media pocket with headphone portal
  • 3-D embroidered brandmark and screen printed 3-Stripes
The Workout Sports Duffel Bag Color: Black
The Workout Sports Duffel Bag Color: Black
Sale Price: $15.99
  Eligible for free shipping!
Availability: Usually ships in 1-2 business days
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Description

9548+-Black Color: Black Product Sold Separately Edgy 600d rip-stop polyester and cool 420d nylon twill, fused with a coy flash of green lining give this piece its daring look. The spacious main compartment is fully lined. Beneath the flap, you ll find dual zip pockets, a mesh pocket for a water bottle, and a phone pocket. The unique flap over pockets finishes this funky, fashionable duffel. Features: -Available in Black, Red and Blue -Made of 600D rip-stop polyester and 420D nylon twill -Product sold separately -Fully lined green interior -Beneath flap is dual zip pockets, a mesh pocket and a phone pocket -Vented show pocket on one end -Zip compartment on one end -Detachable shoulder strap -Four feet at the base for additional protection -Overall Dimensions:10.5 H x 17.5 W x 9 D For Corporate Orders please call our customer service team at (800) 675-3451

Leather Look Travel Executive Duffel Sport Bag Gym Bag
Leather Look Travel Executive Duffel Sport Bag Gym Bag
List Price: $129.99
Sale Price: $41.99
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Description

Designed to accommodate personal clothing or business essentials. Also doubles as a workout or health club bag. Two locking side pockets. Removable Shoulder strap and comfortable carrying handles. 21inW * 12inH *9inD

Features

  • Direct from Manufacturer Pricing
  • Practical Front Pouches for Organization
  • Outside zipper section
  • Doubles as a workout of health club bag
  • Shoulder strap AND comfortable carrying handles
Otomix M/F4444 Ultimate Trainer Fitness, Weight Lifting, Gym & Workout Shoes
Otomix M/F4444 Ultimate Trainer Fitness, Weight Lifting, Gym & Workout Shoes
List Price: $110.00
Sale Price: $96.88
You save: $13.12 (12%)
  Eligible for free shipping!
Availability: Usually ships in 1-2 business days
See Reviews For This Product

Description

Ultimate Trainer has been designed specifically for weight training and incorporates the new High Performance Bodybuilding system. The HPB system provides a combination of comfort and support utilizing a special wrap around strap adjusted by our innovative lacing system. This shoe is a must for the serious bodybuilder. Our shoes run a half size small compared to your true shoe size. We suggest that you order a half size larger.

Features

  • Same Day Shipping
  • Shipped via Fed Ex
  • Choose from White, Black, or Wht/Char
  • Male 7 - 14
  • Female 6 - 14
Mens Roundtree & Yorke / Dillards Premium Cotton Classic Athletic White Socks (12 pairs)
Mens Roundtree & Yorke / Dillards Premium Cotton Classic Athletic White Socks (12 pairs)
List Price: $40.00
Sale Price: $18.00
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Description

These are your classic medium weight white crew and quarter socks made from premium cotton for superior softness and durability. Suitable for most sports or general everyday use. Fashionable quarter length looks great with shorts!

Features

  • Content: 80% Cotton, 15% Nylon, 5% Lycra Spandex
  • Full Cushion - For added protection and comfort
  • Fits Shoe Size - 6 - 12.5
  • Superior Quality, Comfort & Fit
  • 3 Pair Pack (4 Packs total)
Reebok Men's Workout Lo Classic
Reebok Men's Workout Lo Classic
Sale Price: $42.99 - $59.99
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Description

Classic Reebok style, comfort and quality can be yours with these men's classic Workout Lo studio fitness cross trainers. Soft leather upper with classically styled overlays, stitching and perforations, full lace up front. , comfortable contrast colored terry cloth fabric lining. Cushioned terry cloth topped comfort insole, cushioning low profile midsole. .

Simple, clean, and classic, this sneaker from Reebok is perfect for a fuss-free, gym-ready look. It features a padded tongue, collar, and insole for a cushy ride, while the rubber outsole is grippy and flexible.

Features

  • Die-cut EVA midsole for cushioning
  • High abrasion rubber outsole for durability
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