CHEST, TRICEP, BACK, ABS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Baseball7887 on December 20, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Back, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press150 lbs.860
150 lbs.860
150 lbs.860
150 lbs.860
Decline Barbell Press155 lbs.860
155 lbs.860
155 lbs.860
155 lbs.860
Triceps
Close-Grip Bench Press100 lbs.860
100 lbs.860
100 lbs.860
100 lbs.860
Triceps Cable Pushdowns135 lbs.1060
135 lbs.1060
135 lbs.1060
135 lbs.1060
Abs
Hanging Leg Raises-1020
-1020
-1020
-1020
Back
Machine Seated Rows110 lbs.860
110 lbs.860
110 lbs.860
110 lbs.860
Wide-Grip Behind-The-Neck Pulldowns100 lbs.860
100 lbs.860
100 lbs.860
100 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
Lying Leg Curls60 lbs.1490
60 lbs.1490
60 lbs.1490
Leg Extensions80 lbs.1390
80 lbs.1390
Calves
Donkey Calf Raises260 lbs.1060
260 lbs.1060
Lower Back
Machine Low Back Extensions140 lbs.1060
140 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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