K. RAY'S WORKOUT

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:
kevinray on July 12, 2010
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Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Lower Back, Thighs, Chest, Shoulders, Triceps, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches-1000
Lower Back
Back Extensions-200
Thighs
Barbell Squats135 lbs.1230
Chest
Barbell Bench Press110 lbs.1230
Back
Wide-Grip Front Pulldowns100 lbs.1230
Shoulders
Seated Barbell Front Press65 lbs.1230
Triceps
Triceps Cable Pushdowns40 lbs.1230
Thighs
Leg Extensions80 lbs.1230
Biceps
Standing Barbell Curls60 lbs.1230
Thighs
Lying Leg Curls80 lbs.12120
Barbell Squats135 lbs.1230
Chest
Barbell Bench Press110 lbs.1230
Back
Wide-Grip Front Pulldowns100 lbs.1230
Shoulders
Seated Barbell Front Press65 lbs.1230
Triceps
Triceps Cable Pushdowns40 lbs.1230
Thighs
Leg Extensions80 lbs.1230
Biceps
Standing Barbell Curls60 lbs.1230
Thighs
Lying Leg Curls80 lbs.12120
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Easy Run2.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Easy Run5.000 miles0-

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