LANCE 2

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:

bentlels on March 29, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Biceps, Abs, Back, Trapezius, Thighs

Description

revison 2

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	50	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Machine Chest Press	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Pec Deck Flyes	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Triceps
Triceps Cable Pushdowns	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
One-Dumbbell Triceps Extensions	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Biceps
Machine Preacher Curls	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Abs
Hanging Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	20

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	50	-

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