LMC PLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
jeffreywschaefermusicaltheatre
Rating:
 Unrated
Created By:
jeffreywschaefermusicaltheatre on June 08, 2013
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Calves, Chest, Triceps, Biceps, Back, Abs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Hip Adduction Machine210 lbs.1060
210 lbs.1060
210 lbs.1060
210 lbs.1060
220 lbs.10180
220 lbs.10180
Hip Abduction Machine210 lbs.1060
210 lbs.1060
210 lbs.1060
210 lbs.1060
220 lbs.10180
220 lbs.10180
Seated Machine Leg Press220 lbs.1060
220 lbs.1060
220 lbs.1060
220 lbs.1060
230 lbs.10180
230 lbs.10180
Seated Leg Curls150 lbs.1560
150 lbs.1560
150 lbs.1560
150 lbs.1560
160 lbs.15180
160 lbs.15180
Calves
Calf Presses220 lbs.1060
220 lbs.1060
220 lbs.1060
220 lbs.1060
230 lbs.10180
230 lbs.10180
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running3.5 miles60-
3.5 miles60-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Machine Incline Chest Press145 lbs.1060
145 lbs.1060
145 lbs.1060
145 lbs.1060
160 lbs.10180
160 lbs.10180
Triceps
Machine Triceps Press260 lbs.1060
260 lbs.1060
260 lbs.1060
260 lbs.1060
275 lbs.10180
275 lbs.10180
Biceps
Machine Preacher Curls50 lbs.1060
50 lbs.1060
50 lbs.1060
50 lbs.1060
60 lbs.1060
60 lbs.1060
Back
Machine Pullovers140 lbs.1060
140 lbs.1060
140 lbs.1060
140 lbs.1060
150 lbs.1060
150 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running3.5 miles60-
3.5 miles60-

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