MY WORKOUT

Use this Workout Plan

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:

jlindbeck on May 27, 2009

Users:

1 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Body Parts:

Abs, Back, Biceps, Calves, Chest, Forearms, Thighs, Triceps

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	20	30
Bicycle Crunches	-	20	30
Bridge (Plank)	-	20	30
Crunch Twists	-	20	30
Crunches	-	20	30
Flutter Kicks	-	20	30
Side Jackknifes	-	20	30
Leg Raises	-	20	30
Medicine Ball 180 Throw	-	20	30
Medicine Ball Rotations	-	20	30
Medicine Ball V Sit-Ups	-	20	30
Back
Medicine Ball Cleans	-	20	60
Medicine Ball Thrusters with Throw	-	20	60
Plate Bent Over Row	5 lbs.	20	60
Single-Leg Good Morning	-	20	60
Biceps
Concentration Curls	5 lbs.	20	60
Standing Alternate Dumbbell Curls	5 lbs.	20	60
Standing Dumbbell Curls	5 lbs.	20	60
Standing Dumbbell Reverse Curls	5 lbs.	20	60
Zottman Curl	5 lbs.	20	60
Calves
One-Leg Dumbbell Calf Raises	5 lbs.	20	60
Seated Dumbbell Calf Raises	5 lbs.	20	60
Standing Calf Raise (no weight)	-	20	60
Chest
Medicine Ball: Chest Press with Rotation	-	20	60
Medicine Ball: Standing Chest Pass	-	20	60
One-Arm Incline Neutral Dumbbell Press	5 lbs.	20	60
Pushup Hold	-	20	60
Pushups	-	20	60
Pushups: Medicine Ball	-	20	60
Forearms
Dumbbell Wrist Curls	5 lbs.	20	60
Thighs
Dumbbell Lunges	5 lbs.	20	60
Dumbbell Split Squats	5 lbs.	20	60
Dumbbell Squats	5 lbs.	20	60
Dumbbell Step Ups	5 lbs.	20	60
Forward Lunges	-	20	60
Front Squats	5 lbs.	20	60
Overhead Dumbbell Lunge	5 lbs.	20	60
Plate Overhead Lunge Walk	5 lbs.	20	60
Overhead Squat	5 lbs.	20	60
Prisoner Squats	-	20	60
Squats: Body Weight	-	20	60
Step-Ups	-	20	60
Stiff-Legged Dumbbell Deadlifts	5 lbs.	20	60
Triceps
Close-Grip Bench Press	5 lbs.	20	60
Dumbbell Triceps Press	5 lbs.	20	60
Lying Triceps Extensions	5 lbs.	20	60
One-Arm Dumbbell Extensions	5 lbs.	20	60
One-Arm Dumbbell Kickbacks	5 lbs.	20	60
One-Dumbbell Triceps Extensions	5 lbs.	20	60
Pushups: Close Grip	-	20	60
Pushups: Close Grip with Rotation	-	20	60
Single-Arm Lying Triceps Extension	5 lbs.	20	60
Triceps Bench Dips	-	20	60

Workout routine comments

No comments have been posted yet.

MY WORKOUT

Workout Routine Sample

Workout routine comments

Other People using this workout program