Don’t just live longer – live stronger. Resistance training helps you keep the strength to live life on your terms!
Focus your training on specific muscle groups with your Total Body Bar. Use the weekly schedule below, then follow the exercises, sets, and repetitions for each workout. Visit Exercise Tutorials to learn proper form & technique.
Your weekly schedule…
Day 1 & 4 Chest-Shoulders-Triceps, 30 minutes of cardio
Day 2 & 5 Back & Biceps, 30 minutes of cardio
Day 3 & 6 Legs & Glutes, 30 minutes of cardio
Day 7 Rest
Use the following chart for your scheduled workout.
Rest between sets: 30–60 seconds.
Chest Press 3 – Sets / 15 – Reps
Chest Press Contractions 3 – Sets / 15 – Reps
Upright Rows 3 – Sets / 15 – Reps
Standing Front Press 3 – Sets / 15 – Reps
Standing Tricep Extensions 6 – Sets / 15 – Reps
(Sets are the number of rounds; repetitions are the number of times you perform the movement in each round.)
Use the following chart for your scheduled workout.
Rest between sets: 30–60 seconds.
Rear Delts 3 – Sets / 15 – Reps
Bent Over Rows 3 – Sets / 15 – Reps
Lat Pulldowns 3 – Sets / 15 – Reps
Shoulder Shrgs 3 – Sets / 15 – Reps
Bicep Curls 6 – Sets / 15 – Reps
(Sets are the number of rounds; repetitions are the number of times you perform the movement in each round.)
Use the following chart for your scheduled workout.
Rest between sets: 30–60 seconds.
Squats 6 – Sets / 15 – Reps
Lunges 4 – Sets / 12 to 15 – Reps
Stiff Leg Dead Lifts 4 – Sets / 12 to 15 – Reps
Side Steps 2 – Sets / 30 – Reps
Calf Raises 2 – Sets / 12 to 15 – Reps
(Sets are the number of rounds; repetitions are the number of times you perform the movement in each round.)