LEAN OUT

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

Description

Work out with the purpose of getting cut, leaner and more vascular with moderate muscle growth and superior level of cardio fitness.

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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	-	14	30
	-	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	-

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