BASIC TRAINING 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:
boo92389 on January 12, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Description
Getting in shape for basic military training

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press140 lbs.860
140 lbs.860
140 lbs.860
140 lbs.860
Pec Deck Flyes60 lbs.1360
60 lbs.1360
60 lbs.1360
Machine Chest Press150 lbs.1160
150 lbs.1160
150 lbs.1160
Triceps
Machine Triceps Extensions80 lbs.860
80 lbs.860
80 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1660
15 lbs.1660
Triceps Bench Dips-960
-960
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.)
Thighs
Angled Leg Press260 lbs.1090
260 lbs.1090
260 lbs.1090
260 lbs.1090
Standing Leg Curls25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Lying Leg Curls50 lbs.1390
50 lbs.1390
50 lbs.1390
Leg Extensions70 lbs.1290
70 lbs.1290
Calves
Donkey Calf Raises220 lbs.1060
220 lbs.1060
Seated Calf Raises60 lbs.1360
60 lbs.1360
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.1060
130 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

Workout routine comments

Im preparing to ship of for basic, this will help alot!
 
December 10, 2010 at 3:05pm



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