Workout 101 - Barbell Lunge

May 17, 2011
Get a proper introduction to the right way to perform a Barbell Lunge.

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Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Machine Leg Press Both Legs 1 30 Legs
Dumbbell Static Lunge 1 12 Legs
Standing Squat With Band 1 25 Legs
HIIT Training 1 5 Cardio
Barbell Squat 3 10 Legs
Prone Machine Leg Curl Both Legs 3 15 Legs
Barbell Front To Back Lunge 3 15 Legs
HIIT Training 1 5 Cardio
Seated On Bench Cable Lat Pulldowns Alternating Arms 3 10 Back
Standing Overhead Cable Pulldowns Both Arms 3 10 Back
Seated On Ball Wide Grip High Rows With Band Both Arms 3 10 Back
Standing Shrugs With Band 3 15 Shoulders
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Dumbbell 4 30 Abs
Day 2
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Bench Press On Bench With Band 2 30 Chest
Barbell Bench Press On Bench 3 6 Chest
HIIT Training 1 5 Cardio
Dumbbell Bench Press On Bench Both Arms 3 15 Chest
Standing Chest Fly With Band One Arm 3 10 Chest
Close Grip Push Ups 3 10 Chest
Standing High Cable Chest Press Both Arms 3 10 Chest
HIIT Training 1 5 Cardio
Standing Bicep Curl Barbell With Band Both Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 3 10 Arms
Standing Bicep Curl Dumbbell Alternating Arms 3 10 Arms
Standing Cable Triceps Extension Both Arms 3 10 Arms
Ball and Band Preacher Curls One Arm 4 15 Arms
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Dumbbell 4 30 Abs
Day 3
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Standing Barbell Military Press 2 15 Shoulders
Barrel Throws with Band 3 10 Shoulders
HIIT Training 1 5 Cardio
Standing Side Raise With Band Both Arms 3 10 Shoulders
Standing Front Raise With Band Alternating Arms 3 10 Shoulders
Standing Dumbbell Rear Delt Raise Both Arms 3 6 Shoulders
HIIT Training 1 5 Cardio
Standing Full Range Lateral Raise With Band Both Arms 3 10 Shoulders
Standing Cable Upright Row Both Arms 3 10 Shoulders
Dumbbell Bent Over Wide Grip Rows Both Arms 3 10 Back
Standing Overhead Pulldowns With Band Both Arms 3 15 Back
HIIT Training 1 5 Cardio
Laying On Ground Dumbbell Prone Cobras 3 15 Back
Laying On Ball Abdominal Crunch With Cable 4 15 Abs
Day 4
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Incline Bench Press On Bench With Band 3 10 Chest
Dumbbell Incline Bench Press On Bench Both Arms 3 6 Chest
HIIT Training 1 5 Cardio
Standard Push Ups On Ground/Power Push Up 3 10 Chest
Standing Low Cable Flys Both Arms 3 10 Chest
Standing Incline Chest Press With Band Both Arms 3 10 Chest
HIIT Training 1 5 Cardio
Standing Bicep Curl Dumbbell Both Arms 3 5 Arms
Standing Bicep Curl Dumbbell Alternating Arms 3 5 Arms
Standing High Bicep Curls One Arm 3 10 Arms
Dips 3 15 Chest
Laying On Bench Dumbbell Tricep Extension Both Arms 3 12 Arms
Standing Kickbacks Alternating Arms With Band 3 25 Arms
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Cable 4 15 Abs
Day 5
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Front Squat 3 10 Legs
Barbell Sumo Squat 3 10 Legs
HIIT Training 1 5 Cardio
Barbell Walking Lunge 3 6 Legs
Dumbbell Side Lunge 3 10 Legs
Step Ups Alternating Legs 2 10 Legs
HIIT Training 1 5 Cardio
Machine Military Press Alternating Arms 3 12 Shoulders
Standing Shoulder Press With Band Both Arms 3 10 Shoulders
Standing Cable Side Raise One Arm 3 15 Shoulders
Standing Cable Front Raise Both Arms 3 12 Shoulders
Standing Cable Upright Row Both Arms 3 12 Shoulders
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Cable 4 20 Abs

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