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.

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Created By:

Arlyn64 on July 02, 2009

Users:

Comments:

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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 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
Triceps
Dumbbell Triceps Press	12 lbs.	20	60
	12 lbs.	20	60
	12 lbs.	20	60
	12 lbs.	20	60
	12 lbs.	20	60
One-Arm Dumbbell Kickbacks	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Triceps Cable Pushdowns	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 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	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	120 lbs.	20	90
	120 lbs.	20	90
	120 lbs.	20	90
	120 lbs.	20	90
	120 lbs.	20	90
Forward Lunges	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	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	190 lbs.	20	60
	190 lbs.	20	60
	190 lbs.	20	60
	190 lbs.	20	60
	190 lbs.	20	60
Lower Back
Machine Low Back Extensions	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	30	-

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