CREOLA

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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Rating:
 Unrated
Created By:
Creola87 on December 24, 2010
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Biceps, Back, Lower Back, Shoulders, Trapezius, Triceps, Calves, Thighs, Forearms
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Friday, Saturday
Description
Just for me

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Workout Routine Sample

Day 5
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press--60
Cable Crossovers--60
Dumbbell Flyes--60
Machine Chest Press--60
Biceps
Machine Preacher Curls--60
Seated Hammer Curls--60
Standing Alternate Dumbbell Curls--60
Standing Barbell Curls--60
Standing Barbell Reverse Curls--60
Suicide Curls--60
Back
Bent Over Row with Back Extension--60
Bent-Over Barbell Rows--60
Close-Grip Pulldowns--60
Dumbbell Pullovers--60
Machine Pullovers--60
Machine Seated Rows--60
Lat Pulldown with Neutral Grip--60
Reverse Fly--60
Seated Cable Pulldowns--60
Seated Cable Rows--60
T-Bar Rows--60
Wide-Grip Behind-The-Neck Pulldowns--60
Wide-Grip Front Pulldowns--60
Lower Back
Machine Low Back Extensions--60
Good Mornings--60
Plate Good Morning--60
Reverse Hyperextension--60
Shoulders
Cross-Body Cable Raises--60
Front Cable Raises--60
Machine Shoulder Press--60
Machine Rear Deltoid Extensions--60
Machine Lateral Raises--60
Trapezius
Barbell Shrugs--60
Dumbbell Shrugs--60
Dumbbell Upright Rows--60
Modified Shrugs--60
Triceps
Alternating Supine Triceps Extensions--60
Machine Triceps Extensions--60
One-Arm Dumbbell Extensions--60
One-Arm Dumbbell Kickbacks--60
Supine Triceps Extensions--60
Calves
Calf Presses--60
Seated Calf Raises--60
Standing Barbell Calf Raises--60
Thighs
Angled Leg Press--60
Angled Leg Press (toes pointed in)--60
Angled Leg Press (toes pointed out)--60
Dumbbell Lunges--60
Hip Abduction Machine--60
Hip Adduction Machine--60
Leg Extensions--60
Lying Leg Curls--60
Seated Leg Curls--60
Seated Machine Leg Press--60
Forearms
Dumbbell Wrist Curls--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Cybex Arc Trainer0 miles0-

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