BURNER REV.1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Arlyn64
Rating:
 Unrated
Created By:
Arlyn64 on July 02, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Description
High Rep low weight strength training and interval bike for fat burn

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.2060
100 lbs.2060
100 lbs.2060
100 lbs.2060
100 lbs.2060
Incline Barbell Press80 lbs.2060
80 lbs.2060
80 lbs.2060
80 lbs.2060
80 lbs.2060
Decline Barbell Press80 lbs.2060
80 lbs.2060
80 lbs.2060
80 lbs.2060
80 lbs.2060
Flat Bench Dumbbell Flyes15 lbs.2060
15 lbs.2060
15 lbs.2060
15 lbs.2060
15 lbs.2060
Incline Dumbbell Flyes15 lbs.2060
15 lbs.2060
15 lbs.2060
15 lbs.2060
15 lbs.2060
Triceps
Dumbbell Triceps Press12 lbs.2060
12 lbs.2060
12 lbs.2060
12 lbs.2060
12 lbs.2060
One-Arm Dumbbell Kickbacks10 lbs.2060
10 lbs.2060
10 lbs.2060
10 lbs.2060
10 lbs.2060
Triceps Cable Pushdowns30 lbs.2060
30 lbs.2060
30 lbs.2060
30 lbs.2060
30 lbs.2060
Abs
Cable Crunches60 lbs.2020
60 lbs.2020
60 lbs.2020
Leg Raises-2020
-2020
-2020
Incline Sit-Ups-2020
-2020
-2020
Crunches-2515
-2515
-2515
Side Crunches-2520
-2515
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats120 lbs.2090
120 lbs.2090
120 lbs.2090
120 lbs.2090
120 lbs.2090
Forward Lunges-2060
-2060
-2060
-2060
-2060
Lying Leg Curls50 lbs.2090
50 lbs.2090
50 lbs.2090
50 lbs.2090
50 lbs.2090
Leg Extensions35 lbs.2090
35 lbs.2090
35 lbs.2090
35 lbs.2090
35 lbs.2090
Calves
Standing Barbell Calf Raises190 lbs.2060
190 lbs.2060
190 lbs.2060
190 lbs.2060
190 lbs.2060
Lower Back
Machine Low Back Extensions100 lbs.2060
100 lbs.2060
100 lbs.2060
100 lbs.2060
100 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0.000 miles30-

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