MY OFFICIAL WORKOUT

This workout has been deleted

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:

David63 on February 08, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Shoulders, Biceps, Chest, Abs, Thighs, Calves

Description

This is my official workout. My goal will be to do this workout three times a week.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Lateral Dumbbell Raises	8 lbs.	10	60
	10 lbs.	10	60
	12 lbs.	10	60
Biceps
Standing Dumbbell Curls	10 lbs.	12	60
	15 lbs.	12	60
	20 lbs.	12	60
	25 lbs.	12	60
Single-Arm Standing Cable Curl	10 lbs.	12	60
	10 lbs.	12	60
	20 lbs.	12	60
	30 lbs.	12	60
Chest
Machine Incline Chest Press	20 lbs.	10	60
	50 lbs.	10	60
	70 lbs.	10	60
	90 lbs.	10	60
Machine Chest Press	30 lbs.	12	60
	50 lbs.	12	60
	70 lbs.	12	60
	90 lbs.	12	60
Abs
Crunches	-	30	30
	-	30	30
	-	30	30
	-	30	30
	-	30	30
Knee-Up Crunches	-	30	30
	-	30	30
	-	30	30
	-	30	30
	-	30	30
Thighs
Angled Leg Press	70 lbs.	12	60
	90 lbs.	12	60
	180 lbs.	12	60
	270 lbs.	12	60
Leg Extensions	30 lbs.	12	60
	50 lbs.	12	60
	70 lbs.	12	60
	90 lbs.	12	60
Lying Leg Curls	30 lbs.	12	60
	50 lbs.	12	60
	70 lbs.	12	60
	90 lbs.	12	60
Calves
Standing Calf Raises	70 lbs.	15	60
	70 lbs.	15	60
	70 lbs.	15	60
	70 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	30	-

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