MOLLYZ

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

mollygrrl on October 27, 2011

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Shoulders, Trapezius, Triceps, Abs, Thighs, Calves, Biceps

Description

some of the good basics that are reliable. It was made to use at a gym. Enjoy!

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Trapezius
Barbell Upright Rows	90 lbs.	8	60
	90 lbs.	8	60
Triceps
Lying Triceps Extensions	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	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	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Standing Leg Curls	30 lbs.	12	90
	30 lbs.	12	90
	30 lbs.	12	90
Calves
Calf Presses	290 lbs.	10	60
Biceps
Barbell Preacher Curls	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	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	0	-

No comments have been posted yet.