ALEX'S WORKOUT PLAN 2012

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:
alexshields87 on January 14, 2012
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Triceps, Abs, Thighs, Calves, Chest
Description
current workout plan starting 1/16/2012

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Workout Routine Sample

Day 317
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Concentration Curls15 lbs.1530
20 lbs.1230
20 lbs.1030
Standing Alternate Dumbbell Curls25 lbs.1530
25 lbs.1230
25 lbs.1030
EZ Curl Bar Curls35 lbs.2030
45 lbs.1530
50 lbs.1230
55 lbs.1030
Triceps
Lying Triceps Extensions40 lbs.1530
45 lbs.1230
45 lbs.1030
45 lbs.1030
One-Dumbbell Triceps Extensions25 lbs.1530
30 lbs.1230
30 lbs.1030
Rope Extensions35 lbs.1530
40 lbs.1230
45 lbs.1030
45 lbs.1030
Abs
Crunches-2530
-2530
-2530
-2530
Hanging Leg Raises-2530
-2530
-2530
-2530
Crunch Twists-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer3.000 miles30-
Day 318
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions50 lbs.2030
60 lbs.1530
60 lbs.1530
Lying Leg Curls35 lbs.2030
45 lbs.1530
50 lbs.1230
55 lbs.1030
Barbell Squats75 lbs.2030
105 lbs.1530
115 lbs.1230
125 lbs.1030
Seated Machine Leg Press80 lbs.1530
100 lbs.1230
100 lbs.1030
Calves
Seated Calf Raises55 lbs.1530
60 lbs.1230
65 lbs.1030
Standing Calf Raises130 lbs.2030
160 lbs.1530
190 lbs.1230
Abs
Crunches-2030
-2030
-2030
Hanging Leg Raises-2030
-2030
-2030
Crunch Twists-2030
-2030
-2030

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