ALEX'S ULTIMATE WORKOUT

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:

hera490 on March 15, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	-	10	60
	-	10	60
	-	10	60
Thighs
Dumbbell Step Ups	-	10	60
	-	10	60
	-	10	60
Trapezius
Dumbbell Upright Rows	-	10	60
	-	10	60
	-	10	60
Thighs
Dumbbell Lunges	-	10	60
	-	10	60
	-	10	60
Back
Wide-Grip Front Pulldowns	-	10	60
	-	10	60
	-	10	60
Chest
Pushups	-	10	60
	-	10	60
	-	10	60
Triceps
Machine Triceps Extensions	-	10	60
	-	10	60
	-	10	60
Abs
Bicycle Crunches	-	15	30
	-	15	30
	-	15	30
Crunches	-	10	30
	-	10	30
	-	10	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
Incline Dumbbell Flyes	30 lbs.	13	60
	30 lbs.	13	60
Triceps
One-Dumbbell Triceps Extensions	40 lbs.	8	60
	40 lbs.	8	60
Rope Extensions	50 lbs.	12	60
	50 lbs.	12	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

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