robert Posted April 22, 2013 Share Posted April 22, 2013 Greetings! I hope you signed up for our official newsletter. If not, you can sign up here: http://veganbodybuilding.us6.list-manage1.com/subscribe?u=f87375ca997601242fa72dcb7&id=49df9d5941 Sample Workouts With little rest between sets (30 seconds or less) complete the following bodyweight exercisesSequence to be repeated 10 times followed by a 20-minute run -Push-ups x 15-Squats x 15-Jumping Jacks x 15-Bicycle crunches x 15-Lunges x 15-Stretch at the end of the workout. ------- Find a bench that you can jump up on at least 20 times in a row so it is at a comfortable height Repeat the following sequence 10 times Box Jumps x 20Push-ups x 20100 meter sprintBench step-ups x 50 Abdominal bridge static hold for 30-60 seconds Stretch at the end of workout ------ Find a bar to do pull-ups from. This could be at a park, a school playground or any other bar that is safe to hang from by your hands holding your bodyweight. Repeat sequence 10 times, followed by a 2-mile run Pull-ups x as many reps as you can2 minute run at a fast paceHanging leg raises x as many reps as you canNarrow hand position push-ups x as many reps as you canStretch after workout ------ Chest and Biceps workout Warm-up with 10 minutes of aerobic activity (running, stair stepper, jumping jacks, etc) Three sets of push-ups of 10-20 reps to warm up the upper body Chest Incline barbell bench press 1x12, 1x10, 1x8 Flat bench dumbbell press 1x12, 1x10, 1x8 Decline barbell bench press 1x12, 1x10, 1x8 Cable crossovers 1x12, 1x10, 1x8 Biceps Barbell bicep curls 1x12, 1x10, 1x8 Alternating dumbbell hammer curls 1x12, 1x10, 1x8 Dumbbell concentration curls 1x12, 1x10, 1x8 Stretch after workout. ------ Warm-up with 10 minutes of aerobic activity (running, jumping jacks, box jumps on a bench, stair running, etc) -Three sets of push-ups of 10-20 reps to warm up the upper body -Three sets of squats of 20-30 reps to warm up the lower body -Repeat this sequence 10 times with little rest in between each complete set of all 3 exercises: As many push-ups as you can doAs many squats as you can doAbdominal "plank" static hold -30 minute run -Stretch after workout For more information about workouts please visit our forum on www.veganbodybuilding.com/forum Link to comment Share on other sites More sharing options...
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