DAY 1 LEGS / SHOULDERS / ABS

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:

photoqwest on January 02, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Thighs, Calves, Shoulders

Description

Day one of my 6 day workout. Legs, Shoulders, and ABs.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	20	40
	-	20	40
	-	20	40
Incline Sit-Ups	-	20	40
	-	20	40
	-	20	40
Thighs
Barbell Squats	120 lbs.	15	40
	160 lbs.	10	40
	180 lbs.	8	40
	200 lbs.	6	40
Angled Leg Press	270 lbs.	15	40
	360 lbs.	10	40
	410 lbs.	8	40
	410 lbs.	6	40
Hack Squats	90 lbs.	15	40
	180 lbs.	10	40
	230 lbs.	8	40
	230 lbs.	6	40
Lying Leg Curls	50 lbs.	15	40
	60 lbs.	10	40
	70 lbs.	8	40
	80 lbs.	6	40
Calves
Standing Calf Raises	240 lbs.	15	40
	270 lbs.	10	40
	300 lbs.	8	40
	300 lbs.	6	40
Shoulders
Machine Shoulder Press	60 lbs.	15	40
	80 lbs.	10	40
	80 lbs.	8	40
	100 lbs.	6	40
Machine Rear Deltoid Extensions	115 lbs.	15	40
	130 lbs.	10	40
	145 lbs.	8	40
	160 lbs.	6	40
Lateral Cable Raises	30 lbs.	15	40
	40 lbs.	10	40
	50 lbs.	8	40
	60 lbs.	6	40
Front Cable Raises	30 lbs.	15	40
	40 lbs.	10	40
	50 lbs.	8	40
	60 lbs.	6	40

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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