GETINSHAPE!!

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:

asadkhan on January 10, 2010

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Flat Bench Dumbbell Flyes	10 lbs.	11	60
	10 lbs.	11	60
	10 lbs.	11	60
Triceps
One-Arm Dumbbell Extensions	5 lbs.	8	60
	5 lbs.	8	60
One-Arm Dumbbell Kickbacks	2 lbs.	26	60
	2 lbs.	26	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Partial Dumbbell Squats	25 lbs.	12	90
	25 lbs.	12	90
Dumbbell Squats	20 lbs.	17	90
	20 lbs.	17	90
Calves
Seated Barbell Calf Raises	45 lbs.	10	60
	45 lbs.	10	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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