BASIC WORKOUT

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:
lacrosseboy303 on December 14, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms, Chest, Triceps

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges55 lbs.1090
55 lbs.1090
55 lbs.1090
55 lbs.1090
Hack Squats170 lbs.1090
170 lbs.1090
170 lbs.1090
170 lbs.1090
Standing Leg Curls20 lbs.1390
20 lbs.1390
20 lbs.1390
Leg Extensions60 lbs.1490
60 lbs.1490
Calves
Standing Calf Raises200 lbs.1060
200 lbs.1060
Seated Calf Raises55 lbs.1460
55 lbs.1460
Lower Back
Machine Low Back Extensions100 lbs.1060
100 lbs.1060
100 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press35 lbs.860
35 lbs.860
35 lbs.860
Lateral Dumbbell Raises10 lbs.1260
10 lbs.1260
Rear Dumbbell Raises10 lbs.1360
10 lbs.1360
Trapezius
Barbell Upright Rows55 lbs.860
55 lbs.860
55 lbs.860
Dumbbell Shrugs40 lbs.1160
40 lbs.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.