FULL BODY

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:

macaslan on February 16, 2013

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

General fitness plan. 3 days (lower body, upper body, cardio) twice, followed by a seventh day of rest.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Seated Calf Raises	130 lbs.	25	40
	130 lbs.	25	40
	130 lbs.	25	40
Thighs
Seated Machine Leg Press	150 lbs.	12	40
	150 lbs.	12	40
	150 lbs.	12	40
Lying Leg Curls	115 lbs.	11	40
	115 lbs.	11	40
	115 lbs.	11	40
Leg Extensions	115 lbs.	12	40
	115 lbs.	12	40
	115 lbs.	12	40
Hip Adduction Machine	305 lbs.	12	40
	305 lbs.	12	40
	305 lbs.	12	40
Hip Abduction Machine	260 lbs.	11	40
	260 lbs.	11	40
	260 lbs.	11	40
Abs
Machine Crunches	140 lbs.	9	40
	140 lbs.	9	40
	140 lbs.	9	40

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Wide Fly	125 lbs.	10	40
	125 lbs.	10	40
	125 lbs.	10	40
Back
Wide-Grip Front Pulldowns	105 lbs.	8	40
	105 lbs.	8	40
	105 lbs.	8	40
Shoulders
Machine Rear Deltoid Extensions	85 lbs.	12	40
	85 lbs.	12	40
	85 lbs.	12	40
Chest
Dumbbell Bench Press	30 lbs.	13	40
	30 lbs.	13	40
	30 lbs.	13	40
Biceps
Standing Dumbbell Curls	20 lbs.	8	40
	20 lbs.	8	40
	20 lbs.	8	40
Triceps
Dumbbell Lying Triceps Extensions	12 lbs.	13	40
	12 lbs.	13	40
	12 lbs.	13	40
Chest
Incline Dumbbell Press	25 lbs.	10	40
	25 lbs.	10	40
	25 lbs.	10	40
Shoulders
Lateral Dumbbell Raises	15 lbs.	11	40
	15 lbs.	11	40
	15 lbs.	11	40

No comments have been posted yet.