7 DAY WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
oscagu on December 16, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Description
this is created by me and fit click, don know if it will work,
I will find out

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press110 lbs.860
110 lbs.860
110 lbs.860
Pec Deck Flyes50 lbs.1260
50 lbs.1260
50 lbs.1260
Machine Chest Press110 lbs.1160
110 lbs.1160
110 lbs.1160
Triceps
Machine Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Lying Triceps Extensions60 lbs.1060
60 lbs.1060
60 lbs.1060
Triceps Cable Pushdowns45 lbs.1260
45 lbs.1260
45 lbs.1260
Abs
Hanging Leg Raises-1025
-1025
Hanging Knee Tucks-725
-725
-725
Machine Crunches90 lbs.1020
90 lbs.1020
90 lbs.1020
Machine Side Twists60 lbs.1020
60 lbs.1020
60 lbs.1020
60 lbs.1020
60 lbs.1020
60 lbs.1020
Dumbbell Side Bends40 lbs.1515
40 lbs.1515
40 lbs.1515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer2.900 miles30-
Treadmill Running2.000 miles20-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press260 lbs.1090
260 lbs.1090
260 lbs.1090
260 lbs.1090
Lying Leg Curls60 lbs.1090
60 lbs.1090
60 lbs.1090
Dumbbell Squats40 lbs.1090
40 lbs.1090
Leg Extensions70 lbs.1290
70 lbs.1290
140 lbs.1290
Calves
Standing Calf Raises220 lbs.1060
220 lbs.1060
220 lbs.1060
Lower Back
Machine Low Back Extensions100 lbs.1060
100 lbs.1060
100 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Machine Crunches110 lbs.1020
Machine Side Twists60 lbs.1520
60 lbs.1020
60 lbs.1020
60 lbs.1020
60 lbs.1020
60 lbs.1020
Dumbbell Side Bends40 lbs.1015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-
Treadmill Running0.000 miles0-

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