ABBOTT WEEK 1

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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Created By:

flyinghokie on November 23, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

Description

Week 1 in a 3 week rotation of strength and conditioning workouts designed for weight loss and general fitness

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
Pec Deck Flyes	60 lbs.	13	60
	60 lbs.	13	60
Back
Seated Cable Rows	130 lbs.	8	60
	130 lbs.	8	60
	130 lbs.	8	60
Wide-Grip Front Pulldowns	120 lbs.	10	60
	120 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	130 lbs.	8	60
	130 lbs.	8	60
	130 lbs.	8	60
Lateral Dumbbell Raises	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Trapezius
Barbell Upright Rows	75 lbs.	8	60
	75 lbs.	8	60
Dumbbell Shrugs	55 lbs.	11	60
	55 lbs.	11	60
Triceps
Lying Triceps Extensions	80 lbs.	8	60
	80 lbs.	8	60
Triceps Cable Pushdowns	60 lbs.	12	60
	60 lbs.	12	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

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