LE' GOOOOO!

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:

rbrtbrwn2133 on January 19, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	75 lbs.	10	90
	75 lbs.	10	90
	75 lbs.	10	90
	75 lbs.	10	90
Hack Squats	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	25 lbs.	13	90
	25 lbs.	13	90
	25 lbs.	13	90
Leg Extensions	90 lbs.	13	90
	90 lbs.	13	90
Calves
Standing Calf Raises	290 lbs.	10	60
	290 lbs.	10	60
Seated Calf Raises	85 lbs.	12	60
	85 lbs.	12	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Lateral Dumbbell Raises	15 lbs.	16	60
	15 lbs.	16	60
Rear Dumbbell Raises	20 lbs.	11	60
	20 lbs.	11	60
Trapezius
Barbell Upright Rows	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Barbell Shrugs	175 lbs.	10	60
	175 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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

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