GET BACK IN SHAPE

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:
HDJJLEE on February 23, 2011
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Chest, Thighs, Calves, Back, Lower Back, Trapezius, Shoulders, Biceps, Triceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday
Description
Build Mucle and burn fat

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Workout Routine Sample

Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches-2530
-2530
-2530
Chest
Barbell Bench Press135 lbs.1060
135 lbs.1060
135 lbs.860
135 lbs.660
Incline Barbell Press135 lbs.860
135 lbs.860
135 lbs.860
Decline Barbell Press135 lbs.1060
135 lbs.1060
135 lbs.1060
Flat Bench Dumbbell Flyes20 lbs.1060
20 lbs.1060
20 lbs.1060
Thighs
Barbell Squats225 lbs.1060
225 lbs.1060
225 lbs.1060
225 lbs.1060
Leg Extensions60 lbs.1060
60 lbs.1060
60 lbs.1060
60 lbs.1060
Lying Leg Curls50 lbs.1060
50 lbs.1060
50 lbs.1060
50 lbs.1060
Calves
Seated Calf Raises100 lbs.1060
100 lbs.1060
100 lbs.1060
100 lbs.1060
Back
Lat Pulldown with Neutral Grip135 lbs.1060
135 lbs.1060
135 lbs.1060
135 lbs.1060
Lower Back
Back Extensions-3060
-3060
-3060
Back
Machine Seated Rows70 lbs.1060
70 lbs.1060
70 lbs.1060
70 lbs.1060
Trapezius
Dumbbell Shrugs25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
Shoulders
Standing Barbell Press75 lbs.1060
75 lbs.1060
75 lbs.1060
75 lbs.1060
Lateral Dumbbell Raises20 lbs.1060
20 lbs.1060
20 lbs.1060
Front Dumbbell Raises20 lbs.1060
20 lbs.1060
20 lbs.1060
Biceps
Standing Barbell Curls65 lbs.1060
65 lbs.1060
65 lbs.1060
Standing Alternate Dumbbell Curls25 lbs.1060
25 lbs.1060
25 lbs.1060
Concentration Curls10 lbs.1060
10 lbs.1060
10 lbs.1060
Triceps
Lying Triceps Extensions55 lbs.1060
55 lbs.1060
55 lbs.1060
Triceps Cable Pushdowns45 lbs.1060
45 lbs.1060
45 lbs.1060
Machine Triceps Dips45 lbs.1060
45 lbs.1060
45 lbs.1060
Rope Extensions30 lbs.1060
30 lbs.1060
30 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Easy Run1 miles14-
Treadmill Run: Incline 1%0 miles22-

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