ALL-AROUND WORK OUT

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:

calvkln on March 17, 2010

Users:

12 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Lower Back, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	90 lbs.	10	60
	100 lbs.	5	60
Triceps
Machine Triceps Dips	140 lbs.	10	60
	150 lbs.	5	60
Abs
Machine Crunches	140 lbs.	10	15
	150 lbs.	5	15
Machine Side Twists	100 lbs.	10	15
	110 lbs.	5	15
Lower Back
Machine Low Back Extensions	140 lbs.	10	60
	150 lbs.	5	60
Back
Machine Seated Rows	130 lbs.	10	60
	140 lbs.	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	200 lbs.	10	90
	210 lbs.	5	90
Hip Abduction Machine	130 lbs.	10	90
	140 lbs.	5	90
Hip Adduction Machine	100 lbs.	10	90
	120 lbs.	5	90
Calves
Standing Calf Raises	180 lbs.	10	60
	200 lbs.	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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