DARK CHEST DAY

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:
darknight238 on May 06, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps
Description
Chest workout with cadio and abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press135 lbs.15120
145 lbs.10120
155 lbs.8120
160 lbs.6120
165 lbs.4120
Incline Barbell Press125 lbs.8120
130 lbs.4120
135 lbs.2120
140 lbs.1120
Incline Dumbbell Press35 lbs.10120
40 lbs.8120
45 lbs.6120
Flat Bench Dumbbell Flyes30 lbs.8120
35 lbs.6120
40 lbs.4120
Abs
Ball Crunches-3030
-3030
-3030
Knee to Chest Crunches-3030
-3030
-3030
Medicine Ball Side-to-Side Shuffle-2530
-2530
-2530
Chest
Pushups-2060
-2060
-2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats55 lbs.20120
75 lbs.15120
85 lbs.10120
85 lbs.10120
115 lbs.6120
Lower Back
Deadlifts60 lbs.15120
90 lbs.12120
110 lbs.10120
110 lbs.10120
Thighs
Lying Leg Curls40 lbs.10120
45 lbs.8120
50 lbs.6120
55 lbs.6120
Dumbbell Lunges15 lbs.20120
15 lbs.20120
15 lbs.20120
15 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles0-

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