FAT-BURN WEIGHT 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

jahara on November 17, 2011

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	15	60
	155 lbs.	12	60
	175 lbs.	8	60
	175 lbs.	8	60
Incline Dumbbell Press	30 lbs.	12	60
	40 lbs.	8	60
	50 lbs.	8	60
Pec Deck Flyes	25 lbs.	12	60
	25 lbs.	12	60
Back
Bent-Over Barbell Rows	45 lbs.	12	60
	45 lbs.	10	60
	45 lbs.	8	60
	45 lbs.	8	60
Seated Cable Rows	60 lbs.	8	60
	70 lbs.	8	60
Lower Back
Back Extensions	-	20	60
	-	20	60
Back
Gravitron Assisted Pull Up Machine	-	3	60
	-	3	60
	-	2	60
Abs
Hanging Knee Raise with Twist	-	15	30
	-	15	30
Crunches	-	20	30
	-	20	30
Decline Ab Twists	-	15	30
	-	15	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squat with Dumbbell Curl on Bosu Ball	225 lbs.	15	60
	245 lbs.	12	60
	265 lbs.	10	60
	285 lbs.	8	60
Hack Squats	135 lbs.	12	60
	155 lbs.	10	60
	175 lbs.	10	60
Romanian Deadlift	135 lbs.	12	60
	155 lbs.	10	60
	175 lbs.	10	60
Seated Leg Curls	90 lbs.	12	60
	110 lbs.	10	60
Leg Extensions	110 lbs.	15	60
	130 lbs.	12	60
	140 lbs.	10	60
Calves
Standing Calf Raise (no weight)	-	15	60
	-	15	60
	-	15	60
Abs
Weighted Crunch	25 lbs.	10	30
	25 lbs.	10	30
Crunches	-	15	30
	-	15	30
Hanging Knee Raise with Twist	-	15	30
	-	15	30

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

No comments have been posted yet.