ATF

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:

jimmywho1 on April 19, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Thighs, Chest, Back, Triceps, Abs, Biceps, Lower Back

Workout Length:

7 days

Workout Days:

Tuesday, Thursday, Saturday

Tags:

ATF Workout

Description

Workout

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	-	-	60
Chest
Flat Bench Dumbbell Flyes	-	-	60
Back
Wide-Grip Front Pulldowns	-	-	60
Triceps
Triceps Cable Pushdowns	-	-	60
Back
Seated Cable Rows	-	-	60
Abs
Machine Crunches	-	-	30
Triceps
Triceps Bench Dips	-	-	60
Biceps
Barbell Preacher Curls	-	-	60
Barbell One-Arm Biceps Curl	-	-	60
Chest
Machine Incline Chest Press	-	-	60
Lower Back
Back Extensions	-	-	60
Thighs
Seated Machine Leg Press	-	-	60
Abs
Machine Side Twists	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Medicine Ball Sit-Up Throw	0 miles	0	-

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