CHEST & BACK/DAY 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:

smouse11 on March 21, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	205 lbs.	12	60
	225 lbs.	10	60
	240 lbs.	6	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15
Chest
Incline Dumbbell Press	-	-	60
	-	-	60
	-	-	60
Pec Deck Flyes	-	-	60
	-	-	60
Back
Wide-Grip Front Pulldowns	-	-	60
	-	-	60
	-	-	60
Seated Cable Rows	-	-	60
	-	-	60
	-	-	60
Chinup	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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