CCHR WC

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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CCHR on April 05, 2010

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Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Hanging Knee Tucks	-	20	30
Hanging Leg Raises	-	10	30
Lower Back
Back Extensions	-	15	60
Abs
Hanging Knee Tucks	-	20	30
Hanging Leg Raises	-	10	30
Lower Back
Back Extensions	-	15	60
Abs
Incline Sit-Ups	-	20	30
Lower Back
Plate Good Morning	25 lbs.	10	60
Abs
Incline Sit-Ups	-	20	30
Lower Back
Plate Good Morning	25 lbs.	10	60
Abs
Incline Sit-Ups	-	20	30
Lower Back
Plate Good Morning	25 lbs.	10	60
Abs
Machine Crunches	70 lbs.	15	30
	70 lbs.	15	30
	70 lbs.	15	30
Back
Machine Pullovers	90 lbs.	6	60
	90 lbs.	6	60
	90 lbs.	6	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	45 lbs.	6	60
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	6	60
Chest
Incline Dumbbell Press	45 lbs.	6	60
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	6	60
Chest
Incline Dumbbell Press	45 lbs.	6	60
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	6	60
Chest
Incline Dumbbell Press	45 lbs.	6	60
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	6	60
Wide-Grip Front Pulldowns	90 lbs.	6	60
Chest
Pec Deck Flyes	70 lbs.	6	60
Back
Wide-Grip Front Pulldowns	90 lbs.	6	60
Chest
Pec Deck Flyes	70 lbs.	6	60
Back
Wide-Grip Front Pulldowns	90 lbs.	6	60
Chest
Pec Deck Flyes	70 lbs.	6	60
Back
Wide-Grip Front Pulldowns	90 lbs.	6	60
Chest
Pec Deck Flyes	70 lbs.	6	60
Machine Chest Press	90 lbs.	6	60
Back
Gravitron Assisted Pull Up Machine	-	50	60
Chest
Machine Chest Press	90 lbs.	6	60
Back
Gravitron Assisted Pull Up Machine	-	50	60
Chest
Machine Chest Press	90 lbs.	6	60
Back
Gravitron Assisted Pull Up Machine	-	50	60
Chest
Machine Chest Press	90 lbs.	6	60
Trapezius
Barbell Upright Rows	50 lbs.	6	60
	50 lbs.	6	60
	50 lbs.	6	60
	50 lbs.	6	60

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

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