This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
abnwrench
Rating:
 Unrated
Created By:
abnwrench on March 02, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Abs, Biceps, Triceps, Shoulders, Trapezius

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press120 lbs.1560
120 lbs.1560
120 lbs.1560
Decline Barbell Press65 lbs.1560
65 lbs.1560
65 lbs.1560
Pec Deck Flyes135 lbs.1560
135 lbs.1560
135 lbs.1560
Back
Machine Seated Rows65 lbs.1560
65 lbs.1560
65 lbs.1560
Back Extension with Lower Trap Raise25 lbs.1560
25 lbs.1560
25 lbs.1560
Reverse Fly85 lbs.1560
85 lbs.1560
85 lbs.1560
Wide-Grip Front Pulldowns100 lbs.1560
100 lbs.1560
100 lbs.1560
Abs
Hanging Knee Tucks-2430
Machine Crunches100 lbs.1530
100 lbs.1530
100 lbs.1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Machine Preacher Curls85 lbs.1560
85 lbs.1560
85 lbs.1560
Triceps
Machine Triceps Dips60 lbs.1560
60 lbs.1560
60 lbs.1560
Biceps
Standing Alternate Dumbbell Curls30 lbs.1560
30 lbs.1560
30 lbs.1560
Triceps
Triceps Cable Pushdowns60 lbs.1560
60 lbs.1560
60 lbs.1560
Shoulders
Machine Shoulder Press60 lbs.1560
60 lbs.1560
60 lbs.1560
Lateral Dumbbell Raises20 lbs.1560
20 lbs.1560
20 lbs.1560
Front Dumbbell Raises20 lbs.1560
20 lbs.1560
20 lbs.1560
Trapezius
Dumbbell Shrugs85 lbs.1560
85 lbs.1560
85 lbs.1560
Abs
Hanging Knee Tucks-2430
-2430
-2430
Machine Crunches100 lbs.1530
100 lbs.1530
100 lbs.1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-

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