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:
Newhart31 on February 06, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Biceps, Back, Shoulders
Tags:
huge, ouch, ripped, big

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press45 lbs.1260
55 lbs.1060
60 lbs.860
40 lbs.1560
Dumbbell Bench Press50 lbs.1260
65 lbs.1060
70 lbs.860
45 lbs.1560
Decline Barbell Press40 lbs.1260
45 lbs.1060
50 lbs.860
35 lbs.1560
Triceps
Rope Extensions35 lbs.1260
40 lbs.1060
50 lbs.860
35 lbs.1560
Dumbbell Triceps Press40 lbs.1260
45 lbs.1060
50 lbs.860
35 lbs.1560
Triceps Cable Pushdowns35 lbs.1260
40 lbs.1060
50 lbs.860
35 lbs.1560
Abs
Hanging Leg Raises-1525
-1525
Side Crunches-2015
-2015
Crunches-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press300 lbs.1260
350 lbs.1060
400 lbs.860
275 lbs.1560
Leg Extensions70 lbs.1260
90 lbs.1060
110 lbs.860
50 lbs.1560
Lying Leg Curls50 lbs.1260
70 lbs.1060
90 lbs.860
Calves
Seated Calf Raises70 lbs.1260
80 lbs.1060
90 lbs.860
Standing Barbell Calf Raises135 lbs.1260
135 lbs.1260
135 lbs.1260
Biceps
Barbell Preacher Curls55 lbs.1260
75 lbs.1060
85 lbs.860
Incline Dumbbell Curls20 lbs.1260
25 lbs.1060
30 lbs.860
Standing Barbell Reverse Curls45 lbs.1260
65 lbs.1060
75 lbs.860
45 lbs.1560
Abs
Ball Crunches-1530
-1530
-1530
Crunches-2530
-2530
Hanging Knee Tucks-2030
-2030
Hanging Leg Raises-1530
-1530
Side Crunches-1530
-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles15-
Treadmill Running0.000 miles15-

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