ABS,BACK,LEGS

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:

Mario0203 on April 21, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Abs, Back, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	50	30
	-	50	30
	-	50	30
Side Crunches	-	80	30
	-	80	30
	-	80	30
Machine Crunches	60 lbs.	35	30
	60 lbs.	35	30
	60 lbs.	35	30
Machine Side Twists	70 lbs.	8	30
	70 lbs.	8	30
	70 lbs.	8	30
Back
Wide-Grip Front Pulldowns	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Machine Seated Rows	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
Machine Pullovers	165 lbs.	8	60
	165 lbs.	8	60
	165 lbs.	8	60
Lat Pulldown with Neutral Grip	175 lbs.	8	60
	175 lbs.	8	60
	175 lbs.	8	60
Thighs
Angled Leg Press	340 lbs.	10	60
	340 lbs.	10	60
	340 lbs.	10	60
Calves
Calf Presses	340 lbs.	40	60
	340 lbs.	40	60
	340 lbs.	40	60
Thighs
Lying Leg Curls	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Leg Extensions	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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