Paul Garay Custom Workout Program - Day 3 Arms & Legs

Monday, September 30, 2013 at 9:56PM
Michael Kaye in Arms, Biceps, Conditioning, Crossfit, Custom Workout, Legs, Strength, Triceps, YouTube Video

This is the last of the Custom Workout Program day videos for my very good friend Paul Garay, todays YouTube Workout Video shows you Day 3 where we go through some Arm and Leg Exercises Paul will perform using his Total Gym and body weight. Paul will also be incorporating Cardio using his Precor Elliptical, or some Skipping or Burpees. Paul will work towards being able to complete this entire workout without breaks but may at first need to take some rests so that he is able to do complete sets. I will be checking back with Paul and we may make some adjustments along the way.

Here is an example of a complete Shoulder and Legs workout that Paul can scale to meet his available time and fitness level.

• Total Gym Seated Arm Curls (1 set of 10-20 reps)
• Total Gym Triceps Extensions with back to board (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• OPTIONAL - High intensity Elliptical, Skipping or Burpees. (1 minut) 

• Total Gym Seated Arm Curls (1 set of 10-20 reps)
• Total Gym Triceps Extensions with back to board (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• OPTIONAL - High intensity Elliptical, Skipping or Burpees. (1 minut)

• Total Gym Seated Arm Curls (1 set of 10-20 reps)
• Total Gym Triceps Extensions with back to board (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• OPTIONAL - High intensity Elliptical, Skipping or Burpees. (1 minut)

• Total Gym Lying Down Arm Curls (1 set of 10-20 reps)
• Total Gym Triceps Dips with back to board (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• OPTIONAL - High intensity Elliptical, Skipping or Burpees. (1 minut)

• Total Gym Lying Down Arm Curls (1 set of 10-20 reps)
• Total Gym Triceps Dips with back to board (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• OPTIONAL - High intensity Elliptical, Skipping or Burpees. (1 minut)

• Total Gym Lying Down Arm Curls (1 set of 10-20 reps)
• Total Gym Triceps Dips with back to board (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• OPTIONAL - High intensity Elliptical, Skipping or Burpees. (1 minut)

Paul can add more sets to this workout as his fitness level increases. I also showed him some Ab exercises he can do after each workout to build his Abs.

This is a full 18 separate sets that should take Paul around 30 minutes to complete and will give Paul a complete muscle building and cardio workout targeted for Arms and Legs. Paul can scale it by doing more or less sets and also adjusting the level of his Total Gym for more or less resistance and adding in either a medicine ball or free weight to his leg exercises.

• Part 1 - Interview with Paul
• Part 2 - Workout Day 1 Chest & Back
• Part 3 - Workout Day 2 Shoulders & Legs
• This is Part 4 is Workout Day 3 Arms & Legs

Watch my YouTube Video for this Custom Workout Program Geared Towards Arms & Legs:

Article originally appeared on Get Fit Over 40 (http://www.getfitover40.com/).