ADVANCED FAT BURNER & MUSCLE TONER

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Vaughn3235 on January 05, 2010

Users:

3 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Description

4-day workout consisting of cardio and weight training combined...You can choose your 4 workout days in accordance with you schedule. Can be 4 days in a row, skip a day in between, or whatever works for you!

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	15	60
	110 lbs.	12	60
	115 lbs.	10	60
Pec Deck Flyes	40 lbs.	15	60
	50 lbs.	12	60
	50 lbs.	10	60
Thighs
Smith Machine Squats	85 lbs.	15	90
	85 lbs.	12	90
	95 lbs.	10	90
Standing Leg Curls	30 lbs.	15	60
	30 lbs.	12	60
	40 lbs.	10	60
Leg Extensions	30 lbs.	15	60
	30 lbs.	12	60
	40 lbs.	10	60
Back
Wide-Grip Front Pulldowns	70 lbs.	15	60
	75 lbs.	12	60
	85 lbs.	10	60
One-Arm Dumbbell Bent-Over Rows	15 lbs.	15	60
	20 lbs.	12	60
	20 lbs.	10	60
Seated Cable Rows	40 lbs.	15	60
	40 lbs.	12	60
	50 lbs.	10	60
Biceps
Standing Dumbbell Curls	15 lbs.	15	60
	20 lbs.	12	60
	20 lbs.	10	60
Triceps
Triceps Cable Pushdowns	40 lbs.	12	60
	40 lbs.	10	60
	45 lbs.	8	60
Pushups: Close Grip	-	20	60
	-	18	60
	-	15	60
Abs
Crunch Twists	-	30	30
	-	25	30
	-	20	30
Windshield Wiper	-	30	30
	-	25	30
	-	20	30
Bridge (Plank)	-	1	30
Calves
Standing Calf Raises	-	-	60

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

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-
Incline Walk	0.000 miles	0	-

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Other People using this workout program

Vaughn3235
51 F

summerfun41
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taexas
44 M