COSTELLO M/W/F

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:

pcosty99 on June 28, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Back, Biceps, Chest, Triceps

Workout Length:

30 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Hanging Knee Tucks	-	40	30
Incline Sit-Ups	-	40	30
Back
Wide-Grip Front Pulldowns	70 lbs.	12	60
	80 lbs.	12	60
	90 lbs.	12	60
Seated Cable Rows	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Biceps
Standing Barbell Curls	20 lbs.	20	60
	20 lbs.	20	60
Machine Preacher Curls	50 lbs.	12	60
	50 lbs.	12	60
Chest
Machine Chest Press	90 lbs.	12	60
	90 lbs.	12	60
Pec Deck Flyes	80 lbs.	12	60
	80 lbs.	12	60
Triceps
Machine Triceps Extensions	40 lbs.	12	60
	40 lbs.	10	60
Triceps Cable Pushdowns	70 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	25	-

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