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The Simple No BS Workout

Don't beat around the bush with a workout that won't get you the results you want. Try this simple workout to add spice and get the results you deserve.


Submitted By:
Apollo
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Many of you really liked our previous post about keeping your workout simple and have asked us to give a practical example of such a routine. Well I thought since you liked it so much, and I like you so much, I’ll let you in on how I use this workout strategy to make my No BS Workout routine. And BS doesn’t stand for berries and syrup if you know what I mean :)

Below are three separate full body workouts that you can do 3 times a week for 4 weeks, or you can simply choose to do one workout every week as part of your current workout regime.

Either way, you will feel the burn.
Lets get started...

Number of sets: 5. Unless mentioned otherwise.
Number of reps: For muscle gain, 8-10 with a 45-60 second rest in between sets. For toning 15-20, with a 15-30 second rest in between. This will be the  general number of repititions unless mentioned otherwise.

Remember, the weight should be such that you should not be able to do more than the specified number of reps.

Workout 1
Leg Press or Squats. Choose the one that you find harder to do.
Incline Dumbell Press
Incline Dumbell Rows
Dumbbell Military Press
Dumbbell 21s 3 sets with 30-45 second rest max. This is a tough one, so choose the weight that allows you to complete the 21 reps per set.
Lying Dumbbell Tricep Extensions
Bridge or Plank. 5 two minute holds. If 2 minutes is too much, then try holding for a minute and half, a minute, or even 45 seconds. Use the option that is right for your level of fitness. The hold should at least be 30 seconds though.
Superman. 15 reps for 5 sets with 5-10 seconds rest in between

Workout number 2
Step ups. Hold dumbbells in both hands to make this harder. I recommend doing it without the weight if you are completely new to step ups.
Bench Press
Wide Grip Row
Lateral raises
Barbell preacher curls
Tricep Push downs
V Ups. 15-20 reps for 5 sets
Hyper Extensions. Hold a weight against your chest to make it harder

Workout number 3 
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This Article appears in:
Full Body
  
Keywords:
workout, strength training, toning
           
Comments
  
 
 Hassan Khan  
 10 Dec 2009, 11:57
  
 its cool man!
 
 
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