FAT LOSS 1 HR

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:

toryowen on January 09, 2010

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Workout Category:

Cardio Training Only

Workout Type:

Fat-burning

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Description

Split with Elliptical (20,) Treadmill (25), Max Incline, 3.8 Speed, Row 15 Min Pyramid

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	280 lbs.	8	60
	280 lbs.	8	60
	280 lbs.	8	60
	280 lbs.	8	60
Flat Bench Dumbbell Flyes	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Cable Crossovers	70 lbs.	13	60
	70 lbs.	13	60
	70 lbs.	13	60
Triceps
One-Arm Dumbbell Extensions	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
One-Arm Dumbbell Kickbacks	30 lbs.	10	60
	30 lbs.	10	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Barbell Lunges	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	25 lbs.	15	90
	25 lbs.	15	90
	25 lbs.	15	90
Leg Extensions	100 lbs.	12	90
	100 lbs.	12	90
Calves
Donkey Calf Raises	310 lbs.	10	60
	310 lbs.	10	60
Seated Calf Raises	90 lbs.	12	60
	90 lbs.	12	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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