HELL

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:

Laser24 on March 28, 2011

Users:

21 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Tags:

Hell

Description

For the people that truly want it.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	11	60
	25 lbs.	11	60
	25 lbs.	11	60
Cable Crossovers	20 lbs.	18	60
	20 lbs.	18	60
	20 lbs.	18	60
Triceps
Lying Triceps Extensions	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Triceps Cable Pushdowns	35 lbs.	11	60
	35 lbs.	11	60
Triceps Bench Dips	-	9	60
	-	9	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
Dumbbell Lunges	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Duck Hack Squats	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	12 lbs.	17	90
	12 lbs.	17	90
	12 lbs.	17	90
Leg Extensions	50 lbs.	12	90
	50 lbs.	12	90
Calves
Calf Presses	160 lbs.	10	60
	160 lbs.	10	60
Seated Calf Raises	45 lbs.	13	60
	45 lbs.	13	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
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

how do I get the rest of the weeks workouts?

trusparkals

August 25, 2013 at 12:43pm

Ok - here are days 1 & 2. Where do I find the rest, please? Send replies to [email protected]. Thanks! God bless you!

Harley_Charlie

May 8, 2011 at 4:30pm

Looks good. Printing it out now & heading to the gym. Thanks for sharing!

Harley_Charlie

May 3, 2011 at 5:40pm

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