NAP WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
nathanpinard on March 01, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Abs, Thighs, Calves, Biceps, Shoulders, Chest, Triceps, Back, Lower Back, Trapezius
Description
This is simply a no-weight workout.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-1030
-1030
-1030
Thighs
Barbell Squats-1560
-1560
-1060
Calves
Standing Calf Raises-2060
-2060
Biceps
Standing Dumbbell Curls2 lbs.2060
2 lbs.2060
2 lbs.2060
Shoulders
Lateral Dumbbell Raises2 lbs.2060
2 lbs.2060
2 lbs.2060
Chest
Pushups: Kneeling-2060
-2060
-2060
Triceps
One-Arm Dumbbell Kickbacks2 lbs.1560
2 lbs.1560
2 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles5-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press175 lbs.860
175 lbs.860
175 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1260
40 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows50 lbs.860
50 lbs.860
50 lbs.860
Lower Back
Back Extension: Ground-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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