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:
wooly54 on March 08, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
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 Press-1060
-860
-760
-760
-560
Incline Dumbbell Press-1060
-960
-760
-760
Decline Barbell Press-1060
-860
-760
Triceps
One-Dumbbell Triceps Extensions-1160
-960
-860
-760
Rope Extensions-1060
-1060
-1060
-1060
Triceps Cable Pushdowns-1260
-1060
-860
Abs
Ball Crunches-10025
Dumbbell Side Bends-2525
Machine Crunches-1520
-1520
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats-1590
-1090
-790
-590
Lying Leg Curls-1290
-1290
Angled Leg Press-1090
-1090
-1090
Leg Extensions-1490
-1490
Calves
Calf Presses-2560
-2060
-1560
Lower Back
Machine Low Back Extensions-1560
-1260
-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.)
Elliptical Trainer0.000 miles45-

Workout routine comments

I need a workout w/o any weights...I have the iron gym
 
March 15, 2009 at 12:57am



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