KILAPH2447

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:

KILAPH2447 on June 22, 2009

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Abs, Thighs, Chest, Lower Back

Description

Interested in BOTH core strengthening as well as osteporosis-preventative resistance work on vulnerable joints

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	20	30
Reverse Crunches	-	15	30
Crunch Twists	-	15	30
Hanging Knee Tucks	-	15	30
Bridge (Plank)	-	1	60
Thighs
Smith Machine Squats	55 lbs.	12	90
	65 lbs.	10	90
	65 lbs.	8	90
Chest
Pushups	-	20	60
	-	20	60
Pushup Hold	-	3	60
	-	3	60
Lower Back
Back Extension: Ground	-	10	60
Back Extension: Plank Hold with Lift	-	12	60
Machine Low Back Extensions	50 lbs.	12	60
	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	40	-

No comments have been posted yet.