KEVIN'S WELCOME BACK PLAN

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:

kevo on January 11, 2011

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Back, Abs, Lower Back, Shoulders, Trapezius, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	155 lbs.	8	60
	155 lbs.	8	60
	155 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	13	60
	35 lbs.	13	60
Incline Dumbbell Flyes	30 lbs.	12	60
	30 lbs.	12	60
Back
Seated Cable Rows	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
Wide-Grip Front Pulldowns	105 lbs.	10	60
	105 lbs.	10	60
Machine Pullovers	60 lbs.	11	60
	60 lbs.	11	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
Lower Back
Machine Low Back Extensions	120 lbs.	10	60
	120 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
Lateral Dumbbell Raises	12 lbs.	11	60
	12 lbs.	11	60
	12 lbs.	11	60
Trapezius
Barbell Upright Rows	65 lbs.	8	60
	65 lbs.	8	60
Barbell Shrugs	115 lbs.	10	60
	115 lbs.	10	60
Triceps
One-Arm Dumbbell Extensions	20 lbs.	8	60
	20 lbs.	8	60
Rope Extensions	50 lbs.	11	60
	50 lbs.	11	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

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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