LEAN OUT DKG

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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Rating:
 Unrated
Created By:
dkgvcc on September 14, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Biceps, Abs, Chest, Triceps, Back, Shoulders
Description
Lean out, cut up with moderate muscle growth and superior cardio level.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Incline Dumbbell Curls30 lbs.1860
30 lbs.1660
30 lbs.1460
Dumbbell Bicep Curls: Single-Leg30 lbs.1060
30 lbs.1060
30 lbs.1060
Standing Alternate Dumbbell Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Standing Barbell Curls60 lbs.1260
60 lbs.1060
60 lbs.860
Abs
Ball Crunches-5030
-5030
Dumbbell Side Bends20 lbs.1430
20 lbs.1430
Bench Knee Tucks-2030
-2030
Leg Raises-1030
-1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press50 lbs.1560
50 lbs.1560
50 lbs.1560
Incline Dumbbell Flyes20 lbs.1260
20 lbs.1260
20 lbs.1260
Incline Dumbbell Press30 lbs.2060
30 lbs.2060
30 lbs.2060
Pushups-2060
-1560
-1260
Dumbbell Chest Press on Swiss Ball40 lbs.1560
40 lbs.1560
40 lbs.1560
Abs
Ball Crunches-5030
-5030
Dumbbell Side Bends20 lbs.1430
20 lbs.1430
Bench Knee Tucks-2030
-2030
Leg Raises-1030
-1030
Triceps
Lying Triceps Extensions60 lbs.1060
60 lbs.1060
One-Arm Dumbbell Extensions30 lbs.1060
30 lbs.1060
Pushups: Close Grip-1460
-1460
Triceps Bench Dips-1060
-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer2.500 miles15-

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