G FITNESS #1

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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Rating:
 Unrated
Created By:
superkid on October 26, 2009
Users:
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

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1160
40 lbs.1160
40 lbs.1160
Cable Crossovers40 lbs.1460
40 lbs.1460
40 lbs.1460
Triceps
Lying Triceps Extensions75 lbs.860
75 lbs.860
75 lbs.860
Triceps Cable Pushdowns60 lbs.1060
60 lbs.1060
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press260 lbs.1090
260 lbs.1090
260 lbs.1090
260 lbs.1090
Hack Squats180 lbs.1090
180 lbs.1090
180 lbs.1090
180 lbs.1090
Standing Leg Curls20 lbs.1590
20 lbs.1590
20 lbs.1590
Leg Extensions70 lbs.1290
70 lbs.1290
Calves
Standing Calf Raises220 lbs.1060
220 lbs.1060
Seated Calf Raises65 lbs.1260
65 lbs.1260
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.1060
130 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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