LEGGS AND ABS

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:

padrote on October 08, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Thighs, Calves, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	185 lbs.	10	60
	185 lbs.	10	60
	185 lbs.	10	60
Leg Extensions	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Lying Leg Curls	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Hip Abduction Machine	60 lbs.	10	60
	60 lbs.	10	60
Hip Adduction Machine	60 lbs.	10	60
	60 lbs.	10	60
Calves
One-Leg Dumbbell Calf Raises	25 lbs.	10	60
	25 lbs.	10	60
Standing Calf Raise (no weight)	-	10	60
	-	10	60
Abs
Sit-Ups	-	10	30
	-	10	30
	-	10	30
Hanging Knee Tucks	-	10	30
	-	10	30
	-	10	30
Hanging Leg Raises	-	10	30
	-	10	30
	-	10	30
Crunches	-	10	30
	-	10	30
	-	10	30
Barbell Rollout	10 lbs.	10	30
	10 lbs.	10	30
	10 lbs.	10	30
Medicine Ball 180 Throw	-	10	30
	-	10	30
	-	10	30
Dumbbell Side Bends	10 lbs.	10	30
	10 lbs.	10	30
	10 lbs.	10	30

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

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