BOOMERANG

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:

Jayel1046 on January 23, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	190 lbs.	10	30
	190 lbs.	10	30
	190 lbs.	10	30
Machine Chest Press	200 lbs.	10	30
	200 lbs.	10	30
	200 lbs.	10	30
Dumbbell Flyes	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Lower Back
Machine Low Back Extensions	100 lbs.	10	30
	100 lbs.	10	30
	100 lbs.	10	30
Trapezius
Dumbbell Shrugs	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	30
Biceps
Seated Hammer Curls	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
Seated Curls	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
Triceps
Machine Triceps Extensions	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	30
Forearms
Dumbbell Wrist Curls	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	30
Abs
Incline Sit-Ups	-	10	30
	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	5	-
Treadmill Running	0 miles	15	-
	0 miles	15	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide Grip Front Chin-Ups	-	10	60
	-	10	60
	-	10	60
Chinup	-	10	60
	-	10	60
	-	10	60
Thighs
Leg Extensions	120 lbs.	10	30
	120 lbs.	10	30
	120 lbs.	10	30
Smith Machine Squats	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Calves
Seated Calf Raises	100 lbs.	10	30
	100 lbs.	10	30
	100 lbs.	10	30
Abs
Incline Sit-Ups	-	10	30
	-	10	30
	-	10	30
Hanging Leg Raises	-	10	30
	-	10	30
	-	10	30
Hanging Knee Tucks	-	10	30
	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	5	-
Treadmill Running	0 miles	15	-
	0 miles	15	-
Bike	0 miles	20	-

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