ARLYN1

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Arlyn64
Rating:
 Unrated
Created By:
Arlyn64 on June 01, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press120 lbs.860
120 lbs.860
120 lbs.860
120 lbs.860
120 lbs.860
Incline Barbell Press110 lbs.860
110 lbs.860
110 lbs.860
110 lbs.860
110 lbs.860
Decline Barbell Press100 lbs.860
100 lbs.860
100 lbs.860
100 lbs.860
100 lbs.860
Flat Bench Dumbbell Flyes30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
Incline Dumbbell Flyes30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
Triceps
One-Dumbbell Triceps Extensions35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.860
15 lbs.860
15 lbs.860
15 lbs.860
15 lbs.860
Triceps Cable Pushdowns60 lbs.860
60 lbs.860
60 lbs.860
60 lbs.860
60 lbs.860
Abs
Cable Crunches60 lbs.2020
60 lbs.2020
60 lbs.2020
Leg Raises-2020
-2020
-2020
Incline Sit-Ups-2020
-2020
-2020
Crunches-2515
-2515
-2515
Side Crunches-2520
-2515
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats170 lbs.890
170 lbs.890
170 lbs.890
170 lbs.890
170 lbs.890
Smith Machine Front Squats100 lbs.860
100 lbs.860
100 lbs.860
100 lbs.860
100 lbs.860
Lying Leg Curls70 lbs.890
70 lbs.890
70 lbs.890
70 lbs.890
70 lbs.890
Leg Extensions60 lbs.890
60 lbs.890
60 lbs.890
60 lbs.890
60 lbs.890
Calves
Standing Calf Raises230 lbs.860
230 lbs.860
230 lbs.860
230 lbs.860
230 lbs.860
Lower Back
Machine Low Back Extensions120 lbs.1060
120 lbs.1060
120 lbs.1060
120 lbs.1060
120 lbs.1060
Abs
Cable Crunches60 lbs.2020
60 lbs.2020
60 lbs.2020
Leg Raises-2020
-2020
-2020
Incline Sit-Ups-2020
-2020
-2020
Crunches-2515
-2515
-2515
Side Crunches-2520
-2515
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0.000 miles30-

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