BP 35-170 60/7

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:
Roynrg on January 03, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Tags:
chest, pushup
Description
Added 120 pushups 20/40 (12)

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press170 lbs.960
170 lbs.660
170 lbs.460
--60
--60
--60
--60
Flat Bench Dumbbell Flyes40 lbs.1160
40 lbs.1160
40 lbs.1160
Incline Dumbbell Flyes35 lbs.1060
35 lbs.1060
--60
Triceps
One-Arm Dumbbell Extensions20 lbs.1060
20 lbs.1060
20 lbs.1060
One-Arm Dumbbell Kickbacks15 lbs.1560
15 lbs.1560
15 lbs.1560
--60
--60
Abs
Hanging Leg Raises-1025
--25
--25
Hanging Knee Tucks-2025
--25
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.)
Thighs
Hack Squats180 lbs.1090
180 lbs.1090
180 lbs.1090
180 lbs.1090
Barbell Lunges55 lbs.1090
55 lbs.1090
55 lbs.1090
Standing Leg Curls20 lbs.1490
20 lbs.1490
Leg Extensions60 lbs.1590
60 lbs.1590
Calves
Donkey Calf Raises210 lbs.1060
210 lbs.1060
210 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-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

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