CROSSFIT / STRENGTH

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:
DevinCard on December 17, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, 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
Incline Barbell Press190 lbs.860
190 lbs.860
190 lbs.860
190 lbs.860
Flat Bench Dumbbell Flyes60 lbs.1060
60 lbs.1060
60 lbs.1060
Cable Crossovers60 lbs.1360
60 lbs.1360
Triceps
One-Dumbbell Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Rope Extensions80 lbs.1060
80 lbs.1060
80 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press360 lbs.1090
360 lbs.1090
360 lbs.1090
360 lbs.1090
Barbell Lunges75 lbs.1090
75 lbs.1090
75 lbs.1090
Lying Leg Curls75 lbs.1290
75 lbs.1290
Leg Extensions90 lbs.1490
90 lbs.1490
Calves
Donkey Calf Raises300 lbs.1060
300 lbs.1060
300 lbs.1060
Lower Back
Machine Low Back Extensions180 lbs.1060
180 lbs.1060
180 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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