ISA WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
freeweightcoach
Rating:
 Unrated
Created By:
freeweightcoach on December 08, 2009
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Back, Chest, Shoulders, Abs, Lower Back, Triceps, Biceps
Tags:
workout, fitness, serious, intense
Description
High intensity calorie workout that would leave most breathless

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Pull Up with Neutral Grip-1060
-1060
-1060
Chest
Dumbbell Bench Press50 lbs.1260
50 lbs.1260
50 lbs.1260
Back
Machine Pullovers200 lbs.1060
200 lbs.1060
200 lbs.1060
Machine Seated Rows200 lbs.1060
200 lbs.1060
200 lbs.1060
Shoulders
Machine Shoulder Press150 lbs.1060
150 lbs.1060
150 lbs.1060
Seated Dumbbell Press35 lbs.1060
35 lbs.1060
35 lbs.1060
Abs
Machine Crunches70 lbs.2530
70 lbs.2530
70 lbs.2530
Lower Back
Machine Low Back Extensions120 lbs.1560
120 lbs.1560
120 lbs.1560
Triceps
Triceps Cable Pushdowns--60
--60
--60
Machine Triceps Dips--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Pull Up with Neutral Grip-1060
-1060
-1060
Chest
Dumbbell Bench Press50 lbs.1260
50 lbs.1260
50 lbs.1260
Back
Machine Pullovers200 lbs.1060
200 lbs.1060
200 lbs.1060
Machine Seated Rows200 lbs.1060
200 lbs.1060
200 lbs.1060
Biceps
Cable Curls130 lbs.1060
130 lbs.1060
130 lbs.1060
Seated Hammer Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Shoulders
Machine Shoulder Press150 lbs.1060
150 lbs.1060
150 lbs.1060
Seated Dumbbell Press35 lbs.1060
35 lbs.1060
35 lbs.1060
Abs
Machine Crunches70 lbs.2530
70 lbs.2530
70 lbs.2530
Lower Back
Machine Low Back Extensions120 lbs.1560
120 lbs.1560
120 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running2.970 miles30-

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