DEAN'S HIT

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:

deanplays on April 12, 2016

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Back, Chest, Shoulders, Triceps, Biceps, Calves, Abs

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Description

Great total body workout to gain size, strength and burn fat.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	250 lbs.	20	0
Leg Extensions	85 lbs.	8	0
Seated Leg Curls	115 lbs.	12	0
Back
Machine Seated Rows	115 lbs.	10	0
Machine Pulldown	100 lbs.	8	0
Chest
Machine Chest Press	100 lbs.	12	0
Pec Deck Flyes	130 lbs.	10	0
Shoulders
Machine Shoulder Press	50 lbs.	10	0
Machine Lateral Raises	130 lbs.	8	0
Triceps
Machine Triceps Extensions	140 lbs.	9	0
Biceps
Machine Preacher Curls	80 lbs.	11	0
Calves
Calf Presses	-	12	0
Abs
Crunches	-	15	0
	-	15	0

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