KIKIMA

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:

kikima on March 21, 2010

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Workout Category:

Strength Training Only

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Flat Bench Dumbbell Flyes	20 lbs.	14	60
	20 lbs.	14	60
Pec Deck Flyes	30 lbs.	15	60
	30 lbs.	15	60
Back
Machine Seated Rows	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Wide-Grip Front Pulldowns	60 lbs.	11	60
	60 lbs.	11	60
Machine Pullovers	30 lbs.	15	60
	30 lbs.	15	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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