CORE

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:

snodidi on June 08, 2010

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Body Parts:

Chest, Triceps, Abs, 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	190 lbs.	8	60
	190 lbs.	8	60
	190 lbs.	8	60
	190 lbs.	8	60
Flat Bench Dumbbell Flyes	45 lbs.	11	60
	45 lbs.	11	60
	45 lbs.	11	60
Pec Deck Flyes	70 lbs.	11	60
	70 lbs.	11	60
	70 lbs.	11	60
Triceps
One-Arm Dumbbell Extensions	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
One-Arm Dumbbell Kickbacks	20 lbs.	11	60
	20 lbs.	11	60
Triceps Bench Dips	-	9	60
	-	9	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

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	220 lbs.	10	90
	220 lbs.	10	90
	220 lbs.	10	90
	220 lbs.	10	90
Dumbbell Lunges	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
Standing Leg Curls	25 lbs.	13	90
	25 lbs.	13	90
	25 lbs.	13	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
Calves
Standing Calf Raises	250 lbs.	10	60
	250 lbs.	10	60
Seated Calf Raises	70 lbs.	13	60
	70 lbs.	13	60
Lower Back
Machine Low Back Extensions	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	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

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

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