LOSE THAT FAT

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:

dizzyluc on November 30, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Expert

Target Gender:

Both

Body Parts:

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

Description

High intense work out for those who want to lose fat.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	190 lbs.	8	60
	190 lbs.	8	60
	190 lbs.	8	60
Pec Deck Flyes	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Triceps
One-Arm Dumbbell Extensions	25 lbs.	8	60
	25 lbs.	8	60
Triceps Cable Pushdowns	65 lbs.	10	60
	65 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Hanging Knee Tucks	-	-	30
Incline Sit-Ups	-	-	30
Biceps
Concentration Curls	-	-	60
Zottman Curl	-	-	60
Shoulders
Front Dumbbell Raises	-	-	60
Lateral Dumbbell Raises	-	-	60
Machine Shoulder Press	-	-	60
Lower Back
Good Mornings	-	-	60
Chest
Burpees	-	-	60
Hindu Pushup	-	-	60
Parallel-Bar Dips	-	-	60
Pushups: Plyometric	-	-	60
Pushups: Rotation	-	-	60
Spiderman Pushup	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-
Boxing	0.000 miles	0	-
Butt Kicks	0.000 miles	0	-
Jumping Jacks	0.000 miles	0	-
Treadmill Running	0.000 miles	0	-
Upright Stationary Bike	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	270 lbs.	10	90
	270 lbs.	10	90
	270 lbs.	10	90
	270 lbs.	10	90
Standing Leg Curls	20 lbs.	16	90
	20 lbs.	16	90
Leg Extensions	70 lbs.	14	90
	70 lbs.	14	90
Calves
Donkey Calf Raises	230 lbs.	10	60
	230 lbs.	10	60
Lower Back
Machine Low Back Extensions	140 lbs.	10	60
	140 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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