BIGGEST LOSER

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

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Created By:

rtcollin on November 09, 2009

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Comments:

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Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Flat Bench Dumbbell Flyes	30 lbs.	11	60
	30 lbs.	11	60
	30 lbs.	11	60
Triceps
Machine Triceps Extensions	60 lbs.	8	60
	60 lbs.	8	60
One-Arm Dumbbell Kickbacks	12 lbs.	13	60
	12 lbs.	13	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Standing Leg Curls	20 lbs.	12	90
	20 lbs.	12	90
Leg Extensions	60 lbs.	13	90
	60 lbs.	13	90
Calves
Donkey Calf Raises	200 lbs.	10	60
	200 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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