72OGUE WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
JRob-II on September 26, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Abs, Lower Back, Thighs, Chest, Shoulders, Triceps, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists-150
Knee to Chest Crunches-150
Side-Ups-100
Lower Back
Back Extension: Plank Hold with Lift-max0
Back Extension: Ground-max60
Thighs
Barbell Squats105 lbs.1030
Chest
Barbell Bench Press65 lbs.1030
Back
Wide-Grip Front Pulldowns55 lbs.1030
Shoulders
Seated Barbell Front Press40 lbs.1030
Triceps
Triceps Cable Pushdowns30 lbs.1030
Thighs
Leg Extensions70 lbs.1030
Biceps
Standing Barbell Curls30 lbs.1030
Thighs
Lying Leg Curls45 lbs.10120
Barbell Squats95 lbs.1030
Chest
Barbell Bench Press60 lbs.1030
Back
Wide-Grip Front Pulldowns50 lbs.1030
Shoulders
Seated Barbell Front Press35 lbs.1030
Triceps
Triceps Cable Pushdowns30 lbs.1030
Thighs
Leg Extensions60 lbs.1030
Biceps
Standing Barbell Curls30 lbs.1030
Thighs
Lying Leg Curls45 lbs.10120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Easy Run2.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run5.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Cool Down0.000 miles10-

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