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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Created By:

dkgvcc on September 14, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Incline Dumbbell Curls	30 lbs.	18	60
	30 lbs.	16	60
	30 lbs.	14	60
Dumbbell Bicep Curls: Single-Leg	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Standing Alternate Dumbbell Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Standing Barbell Curls	60 lbs.	12	60
	60 lbs.	10	60
	60 lbs.	8	60
Abs
Ball Crunches	-	50	30
	-	50	30
Dumbbell Side Bends	20 lbs.	14	30
	20 lbs.	14	30
Bench Knee Tucks	-	20	30
	-	20	30
Leg Raises	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Incline Dumbbell Flyes	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Incline Dumbbell Press	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Pushups	-	20	60
	-	15	60
	-	12	60
Dumbbell Chest Press on Swiss Ball	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Abs
Ball Crunches	-	50	30
	-	50	30
Dumbbell Side Bends	20 lbs.	14	30
	20 lbs.	14	30
Bench Knee Tucks	-	20	30
	-	20	30
Leg Raises	-	10	30
	-	10	30
Triceps
Lying Triceps Extensions	60 lbs.	10	60
	60 lbs.	10	60
One-Arm Dumbbell Extensions	30 lbs.	10	60
	30 lbs.	10	60
Pushups: Close Grip	-	14	60
	-	14	60
Triceps Bench Dips	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	2.500 miles	15	-

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