CHRIS'S GYM

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
squidmann87
Rating:
 Unrated
Created By:
squidmann87 on June 11, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Description
A little bit of everything

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press145 lbs.860
145 lbs.860
145 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1160
35 lbs.1160
35 lbs.1160
Triceps
Lying Triceps Extensions65 lbs.860
65 lbs.860
Triceps Cable Pushdowns50 lbs.1160
50 lbs.1160
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Rowing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats190 lbs.1090
190 lbs.1090
190 lbs.1090
190 lbs.1090
Stiff-Legged Deadlifts40 lbs.1290
40 lbs.1290
Leg Extensions70 lbs.1290
70 lbs.1290
Calves
Donkey Calf Raises220 lbs.1060
220 lbs.1060
Lower Back
Machine Low Back Extensions110 lbs.1060
110 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Rowing Machine0.000 miles30-

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