LEAN AND MEAN

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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Rating:
 Unrated
Created By:
cas001 on October 28, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Calves, Thighs, Abs, Chest, Triceps, Biceps, Trapezius, Back, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Calves
Standing Calf Raises20 lbs.1260
25 lbs.1060
Thighs
Lying Leg Curls20 lbs.1260
30 lbs.1060
Walking Lunges with Dumbbells20 lbs.1260
25 lbs.1060
Abs
Machine Crunches30 lbs.1230
40 lbs.1030
Medicine Ball 180 Throw-2530
-3030
Chest
Machine Chest Press90 lbs.1260
100 lbs.1260
Machine Incline Chest Press90 lbs.1260
100 lbs.1060
Triceps
Lying Triceps Extensions20 lbs.1260
30 lbs.1060
Machine Triceps Extensions20 lbs.1260
20 lbs.1260
Biceps
Standing Barbell Curls30 lbs.1260
40 lbs.1060
Standing Barbell Reverse Curls20 lbs.1260
30 lbs.1060
Trapezius
Barbell Upright Rows30 lbs.1260
30 lbs.1260
Dumbbell Shrugs30 lbs.1260
30 lbs.1260
Back
Machine Seated Rows50 lbs.1260
60 lbs.1060
Standing Cable Extensions30 lbs.1260
30 lbs.1260
Forearms
Weight Roll-Ups10 lbs.560
10 lbs.560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Rope0.000 miles0-
Easy Run0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Calves
Standing Calf Raises20 lbs.1260
25 lbs.1060
Thighs
Lying Leg Curls20 lbs.1260
30 lbs.1060
Walking Lunges with Dumbbells20 lbs.1260
25 lbs.1060
Abs
Machine Crunches30 lbs.1230
40 lbs.1030
Medicine Ball 180 Throw-2530
-3030
Chest
Machine Chest Press90 lbs.1260
100 lbs.1260
Machine Incline Chest Press90 lbs.1260
100 lbs.1060
Triceps
Lying Triceps Extensions20 lbs.1260
30 lbs.1060
Machine Triceps Extensions20 lbs.1260
20 lbs.1260
Biceps
Standing Barbell Curls30 lbs.1260
40 lbs.1060
Standing Barbell Reverse Curls20 lbs.1260
30 lbs.1060
Trapezius
Barbell Upright Rows30 lbs.1260
30 lbs.1260
Dumbbell Shrugs30 lbs.1260
30 lbs.1260
Back
Machine Seated Rows50 lbs.1260
60 lbs.1060
Standing Cable Extensions30 lbs.1260
30 lbs.1260
Forearms
Weight Roll-Ups10 lbs.560
10 lbs.560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Rope0.000 miles0-
Easy Run0.000 miles0-

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