FAT BOY FIT

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:

leeleemo on May 09, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

Basic PT Sessions

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Gravitron Assisted Pull Up Machine	-	12	60
	-	12	60
	-	12	60
Chest
Machine Chest Press	32 kg.	12	60
	32 kg.	12	60
	32 kg.	12	60
	48 kg.	12	60
	48 kg.	12	60
	48 kg.	12	60
Pec Deck Flyes	35 kg.	12	60
	35 kg.	12	60
	35 kg.	12	60
Thighs
Seated Leg Curls	35 kg.	12	60
	35 kg.	12	60
	35 kg.	12	60
Seated Machine Leg Press	75 kg.	12	60
	75 kg.	12	60
	75 kg.	12	60
Leg Extensions	45 kg.	12	60
	45 kg.	12	60
	45 kg.	12	60
Shoulders
Machine Rear Deltoid Extensions	32 kg.	12	60
	32 kg.	12	60
	32 kg.	12	60
Back
Wide-Grip Front Pulldowns	35 kg.	12	60
	35 kg.	12	60
	35 kg.	12	60
Shoulders
Machine Shoulder Press	20 kg.	12	60
	20 kg.	12	60
	20 kg.	12	60
Thighs
Hip Abduction Machine	55 kg.	12	60
	55 kg.	12	60
	55 kg.	12	60
Hip Adduction Machine	50 kg.	12	60
	50 kg.	12	60
	50 kg.	12	60
Triceps
One-Arm Dumbbell Kickbacks	8 kg.	12	60
	8 kg.	12	60
	8 kg.	12	60
Biceps
Standing Alternate Dumbbell Curls	8 kg.	12	60
	8 kg.	12	60
	8 kg.	12	60
Abs
Heels To Heaven	-	12	30
	-	12	30
	-	12	30
Crunches	-	12	30
	-	12	30
	-	12	30
	-	12	30
	-	12	30
	-	12	30
	-	12	30
	-	12	30
	-	12	30
Back
Prone Cobra	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.99 km	5	-
	1.99 km	10	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Gravitron Assisted Pull Up Machine	-	12	60
	-	12	60
	-	12	60
Chest
Machine Chest Press	32 kg.	12	60
	32 kg.	12	60
	32 kg.	12	60
	48 kg.	12	60
	48 kg.	12	60
	48 kg.	12	60
Pec Deck Flyes	35 kg.	12	60
	35 kg.	12	60
	35 kg.	12	60
Thighs
Seated Leg Curls	35 kg.	12	60
	35 kg.	12	60
	35 kg.	12	60
Seated Machine Leg Press	75 kg.	12	60
	75 kg.	12	60
	75 kg.	12	60
Leg Extensions	45 kg.	12	60
	45 kg.	12	60
	45 kg.	12	60
Shoulders
Machine Rear Deltoid Extensions	32 kg.	12	60
	32 kg.	12	60
	32 kg.	12	60
Back
Wide-Grip Front Pulldowns	35 kg.	12	60
	35 kg.	12	60
	35 kg.	12	60
Shoulders
Machine Shoulder Press	20 kg.	12	60
	20 kg.	12	60
	20 kg.	12	60
Thighs
Hip Abduction Machine	55 kg.	12	60
	55 kg.	12	60
	55 kg.	12	60
Hip Adduction Machine	50 kg.	12	60
	50 kg.	12	60
	50 kg.	12	60
Triceps
One-Arm Dumbbell Kickbacks	8 kg.	12	60
	8 kg.	12	60
	8 kg.	12	60
Biceps
Standing Alternate Dumbbell Curls	8 kg.	12	60
	8 kg.	12	60
	8 kg.	12	60
Abs
Heels To Heaven	-	12	30
	-	12	30
	-	12	30
Crunches	-	12	30
	-	12	30
	-	12	30
	-	12	30
	-	12	30
	-	12	30
	-	12	30
	-	12	30
	-	12	30
Back
Prone Cobra	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.99 km	5	-
	1.99 km	10	-

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