MARKS WORKOUT #1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
markjanedarby
Rating:
 Unrated
Created By:
markjanedarby on April 04, 2014
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Abs, Back, Chest, Biceps, Forearms, Shoulders, Triceps
Workout Length:
7 days
Workout Days:
Sunday, Tuesday, Thursday

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Machine Crunches20 lbs.1030
20 lbs.1030
20 lbs.1030
Ball Crunches-1030
-1030
-1030
Machine Side Crunches-1030
-1030
-1030
Cable Crunches20 lbs.1030
20 lbs.1030
20 lbs.1030
Back
Seated Cable Rows20 lbs.1030
20 lbs.1030
20 lbs.1030
Close-Grip Pulldowns20 lbs.1030
20 lbs.1030
20 lbs.1030
Machine Seated Rows20 lbs.1030
20 lbs.1030
20 lbs.1030
Lat Pulldown with Neutral Grip20 lbs.1030
20 lbs.1030
20 lbs.1030
Wide-Grip Behind-The-Neck Pulldowns20 lbs.1030
20 lbs.1030
20 lbs.1030
Wide-Grip Front Pulldowns20 lbs.1030
20 lbs.1030
20 lbs.1030
Machine Seated Rows20 lbs.1030
20 lbs.1030
20 lbs.1030
Chest
Machine Chest Press20 lbs.1030
20 lbs.1030
20 lbs.1030
Bowflex Chest Fly20 lbs.1030
20 lbs.1030
20 lbs.1030
Biceps
Cable Curls20 lbs.1030
20 lbs.1030
20 lbs.1030
Barbell Preacher Curls20 lbs.1030
20 lbs.1030
20 lbs.1030
Forearms
Cable Wrist Curls10 lbs.1030
10 lbs.1030
10 lbs.1030
Shoulders
Machine Shoulder Press10 lbs.1030
10 lbs.1030
10 lbs.1030
Triceps
Triceps Cable Pushdowns20 lbs.1030
20 lbs.1030
20 lbs.1030
Reverse-Grip Triceps Extension10 lbs.1030
10 lbs.1030
10 lbs.1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Pre-Lift Cardio Warm Up0 miles15-
Incline Walk0 miles30-

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