BRUCE BASIC 2

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:

bshanksjr on September 14, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Description

Getting back in shape

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Leg Extensions	50 lbs.	15	60
	50 lbs.	15	60
Standing Leg Curls	15 lbs.	16	60
	15 lbs.	16	60
Calves
Standing Calf Raises	180 lbs.	10	60
	180 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Knee Tucks	-	15	30
Hanging Leg Raises	-	15	30
Incline Sit-Ups	-	25	30
	-	25	30
Machine Crunches	-	25	30
	-	25	30

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

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	25 lbs.	14	60
	25 lbs.	14	60
Incline Dumbbell Flyes	20 lbs.	15	60
	20 lbs.	15	60
Triceps
Machine Triceps Extensions	55 lbs.	8	60
	55 lbs.	8	60
One-Arm Dumbbell Kickbacks	12 lbs.	11	60
	12 lbs.	11	60
Abs
Hanging Leg Raises	-	15	20
Hanging Knee Tucks	-	15	20
Incline Sit-Ups	-	25	20
	-	25	20
Machine Crunches	40 lbs.	25	30
	40 lbs.	25	30
Biceps
Barbell One-Arm Biceps Curl	25 lbs.	10	60
	25 lbs.	10	60
Barbell Preacher Curls	50 lbs.	10	60
	50 lbs.	10	60
Standing Barbell Curls	50 lbs.	10	60
	50 lbs.	10	60
Shoulders
Machine Shoulder Press	50 lbs.	10	60
	50 lbs.	10	60

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

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