FAT LOSS PLAN

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:

Clint81 on January 04, 2010

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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	210 lbs.	8	60
	210 lbs.	8	60
	210 lbs.	8	60
	210 lbs.	8	60
Flat Bench Dumbbell Flyes	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Pec Deck Flyes	80 lbs.	10	60
	80 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Rope Extensions	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	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	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	270 lbs.	10	90
	270 lbs.	10	90
	270 lbs.	10	90
	270 lbs.	10	90
Dumbbell Lunges	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Standing Leg Curls	30 lbs.	13	90
	30 lbs.	13	90
Leg Extensions	100 lbs.	12	90
	100 lbs.	12	90
Calves
Standing Calf Raises	310 lbs.	10	60
	310 lbs.	10	60
	310 lbs.	10	60
Lower Back
Machine Low Back Extensions	160 lbs.	10	60
	160 lbs.	10	60
	160 lbs.	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	60	-

No comments have been posted yet.