BOOT CAMP 1

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:
anewton2k on December 14, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press160 lbs.860
160 lbs.860
160 lbs.860
160 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1060
40 lbs.1060
40 lbs.1060
Incline Dumbbell Flyes30 lbs.1360
30 lbs.1360
Back
Close-Grip Pulldowns120 lbs.860
120 lbs.860
120 lbs.860
120 lbs.860
Wide-Grip Front Pulldowns105 lbs.1060
105 lbs.1060
105 lbs.1060
Cross-Bench Dumbbell Pullovers35 lbs.1060
35 lbs.1060
Lower Back
Machine Low Back Extensions120 lbs.1060
120 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
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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