ADVANCED FAT BURNER & MUSCLE TONER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Vaughn3235 on January 05, 2010
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.1560
110 lbs.1260
115 lbs.1060
Pec Deck Flyes40 lbs.1560
50 lbs.1260
50 lbs.1060
Thighs
Smith Machine Squats85 lbs.1590
85 lbs.1290
95 lbs.1090
Standing Leg Curls30 lbs.1560
30 lbs.1260
40 lbs.1060
Leg Extensions30 lbs.1560
30 lbs.1260
40 lbs.1060
Back
Wide-Grip Front Pulldowns70 lbs.1560
75 lbs.1260
85 lbs.1060
One-Arm Dumbbell Bent-Over Rows15 lbs.1560
20 lbs.1260
20 lbs.1060
Seated Cable Rows40 lbs.1560
40 lbs.1260
50 lbs.1060
Biceps
Standing Dumbbell Curls15 lbs.1560
20 lbs.1260
20 lbs.1060
Triceps
Triceps Cable Pushdowns40 lbs.1260
40 lbs.1060
45 lbs.860
Pushups: Close Grip-2060
-1860
-1560
Abs
Crunch Twists-3030
-2530
-2030
Windshield Wiper-3030
-2530
-2030
Bridge (Plank)-130
Calves
Standing Calf Raises--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Incline Walk0.000 miles0-

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