FAT ASS

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:

Micheal on February 01, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	10	60
	95 lbs.	10	60
	95 lbs.	10	60
Incline Barbell Press	85 lbs.	10	60
	85 lbs.	10	60
	85 lbs.	10	60
Decline Barbell Press	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Incline Dumbbell Flyes	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	20	60
Triceps
One-Arm Dumbbell Kickbacks	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Abs
Side Crunches	-	25	20
	-	25	15
	-	-	15
Crunches	-	25	15
	-	25	15
	-	-	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	1.500 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Lying Leg Curls	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Calves
Seated Dumbbell Calf Raises	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Abs
Crunches	-	25	15
	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15
	-	25	15
Biceps
Standing Dumbbell Curls	-	-	60
Standing Dumbbell Reverse Curls	-	-	60
Forearms
Dumbbell Wrist Curls	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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