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Old 01-25-2011, 05:11 PM   #2 (permalink)
FitDay Member
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965

Sorry I didn't see this earlier, I can't believe nobody else replied yet. Working within your constraints (no gym, limited weights and only a pulley type exercise station) and assuming that he doesn't have a physically demanding job here is my best shot.

This routine is meant to increase both aerobic and anarobic fitness levels for overall fitness. Performing the resistance exercises with with only 60-90 second rest intervals will provide increased aerobic results.
Three days a week, ideally with a break day between each day (Monday, Wednesday, Friday is ideal).
Day 1: Legs
*Warmup & stretch (5 minutes of Windmills, running in place, jumping jacks, and stretching).
* Lunges, 3 sets of 5 for each leg. (Add weighted dumbells depending on fitness level)
* Squats, 3 sets of 8. (Add weighted dumbells depending on fitness level or if your equipment has a low pulley do these with resistance from the machine. )
* Straight leg Deadlifts, 3 sets of 8. (Again as with squats add resistance per fitness level.)
* HIIT cardio of your choice. (20 minutes).
DAY 2: Arms/Shoulders/Abs
* Warmup & Stretch (5 minutes).
* Crunches, 3 sets of 10 (As fitness level improves add reps, twists and alternate knee raises.)
* Bicep curls, 3 sets of 5 (If your machine is set up to do these weight shouldn't be a problem but if you only have the 20 pound dumbells then you may have to change ignore the suggested number of reps and just go till failure.)
* Lateral raises, 3 sets of 5.
* Front raises, 3 sets of 5.
* Seated dumbell press, 3 sets of 5.
* Seated behind the head tricep press, 3 sets of 5.
* HIIT cardio.
DAY 3: Chest/Back
* Warmup 7 Stretch.
* Push ups, 3 sets of 5 (Adjust depending on fitness level and as you progress. If 5 reps are too little go to ten or elevate feet for more effort.)
* Dumbell Flyes, 3 sets of 5 (Preferably inclined but flat also works. Your machine may also have this called a Pec Deck, or Pec Dec Fly)
* Lat Pulldowns/Bent over row, 3 sets of 5 (If your machine doesn't have a high pulley do bent over rows.)
* Shrugs, 3 sets of 5.
* Bent over Lateral Raises, 3 sets of 5.
* HIIT cardio.

Workouts should be about an hour and not longer than 1.5 hours. If you prefer 5 days a week instead of 3 just add cardio (Steady State or HIIT) on the off days. If the your limited weights don't provide enough resistance to reach failure in the suggested reps increase the tempo (always maintaining safe form and control) and work until failure. 5 Repetitions is optimal for building both mass and strength but don't get hung up on the number. Working the muscle to failure and using the energy stored in the muscle is the more important goal.

If you have more questions or anything is unclear just ask.

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)

My log:
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