BACK AND CHEST 1ST MONTH

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

hockey71 on November 14, 2010

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Back, Shoulders, Trapezius, Lower Back

Description

Get back into shape

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Cable Crossovers	20 lbs.	max	60
	20 lbs.	10	60
	20 lbs.	10	60
Barbell Bench Press	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Decline Barbell Press	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Incline Dumbbell Press	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Back
Wide-Grip Front Pulldowns	60 lbs.	10	60
	70 lbs.	8	60
	70 lbs.	8	60
Seated Cable Rows	60 lbs.	10	60
	70 lbs.	10	60
	80 lbs.	10	60
Wide-Grip Behind-The-Neck Pulldowns	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Shoulders
Seated Dumbbell Press	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Trapezius
Barbell Upright Rows	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Lower Back
Machine Low Back Extensions	110 lbs.	15	60
	125 lbs.	10	60
	140 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2.180 miles	20	-

No comments have been posted yet.