BURN BABY BURN

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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:

Arlyn64 on March 22, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
Incline Barbell Press	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
Decline Barbell Press	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
Flat Bench Dumbbell Flyes	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Incline Dumbbell Flyes	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Abs
Cable Crunches	60 lbs.	20	20
	60 lbs.	20	20
	60 lbs.	20	20
Leg Raises	-	20	20
	-	20	20
	-	20	20
Incline Sit-Ups	-	20	20
	-	20	20
	-	20	20
Crunches	-	25	15
	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	140 lbs.	20	90
	140 lbs.	20	90
	140 lbs.	20	90
	140 lbs.	20	90
	140 lbs.	20	90
Barbell Lunges	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Lying Leg Curls	50 lbs.	20	90
	50 lbs.	20	90
	50 lbs.	20	90
	50 lbs.	20	90
	50 lbs.	20	90
Leg Extensions	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
Calves
Standing Barbell Calf Raises	230 lbs.	20	60
	230 lbs.	20	60
	230 lbs.	20	60
	230 lbs.	20	60
	230 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	0	-

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