ADVACNED ABS AND OVERALL FITNESS

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:
Cairo on August 23, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Abs, Lower Back, Thighs, Chest, Shoulders, Triceps, Biceps
Description
Goal is too upgrade overall fitness

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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 Squats165 lbs.1030
Chest
Barbell Bench Press240 lbs.1030
Back
Wide-Grip Front Pulldowns190 lbs.1030
Shoulders
Seated Barbell Front Press135 lbs.1030
Triceps
Triceps Cable Pushdowns100 lbs.1030
Thighs
Leg Extensions100 lbs.1030
Biceps
Standing Barbell Curls110 lbs.1030
Thighs
Lying Leg Curls70 lbs.10120
Barbell Squats145 lbs.1030
Chest
Barbell Bench Press220 lbs.1030
Back
Wide-Grip Front Pulldowns175 lbs.1030
Shoulders
Seated Barbell Front Press130 lbs.1030
Triceps
Triceps Cable Pushdowns95 lbs.1030
Thighs
Leg Extensions90 lbs.1030
Biceps
Standing Barbell Curls105 lbs.1030
Thighs
Lying Leg Curls70 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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