OUCH!!!

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:

Newhart31 on February 06, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	45 lbs.	12	60
	55 lbs.	10	60
	60 lbs.	8	60
	40 lbs.	15	60
Dumbbell Bench Press	50 lbs.	12	60
	65 lbs.	10	60
	70 lbs.	8	60
	45 lbs.	15	60
Decline Barbell Press	40 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	8	60
	35 lbs.	15	60
Triceps
Rope Extensions	35 lbs.	12	60
	40 lbs.	10	60
	50 lbs.	8	60
	35 lbs.	15	60
Dumbbell Triceps Press	40 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	8	60
	35 lbs.	15	60
Triceps Cable Pushdowns	35 lbs.	12	60
	40 lbs.	10	60
	50 lbs.	8	60
	35 lbs.	15	60
Abs
Hanging Leg Raises	-	15	25
	-	15	25
Side Crunches	-	20	15
	-	20	15
Crunches	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	300 lbs.	12	60
	350 lbs.	10	60
	400 lbs.	8	60
	275 lbs.	15	60
Leg Extensions	70 lbs.	12	60
	90 lbs.	10	60
	110 lbs.	8	60
	50 lbs.	15	60
Lying Leg Curls	50 lbs.	12	60
	70 lbs.	10	60
	90 lbs.	8	60
Calves
Seated Calf Raises	70 lbs.	12	60
	80 lbs.	10	60
	90 lbs.	8	60
Standing Barbell Calf Raises	135 lbs.	12	60
	135 lbs.	12	60
	135 lbs.	12	60
Biceps
Barbell Preacher Curls	55 lbs.	12	60
	75 lbs.	10	60
	85 lbs.	8	60
Incline Dumbbell Curls	20 lbs.	12	60
	25 lbs.	10	60
	30 lbs.	8	60
Standing Barbell Reverse Curls	45 lbs.	12	60
	65 lbs.	10	60
	75 lbs.	8	60
	45 lbs.	15	60
Abs
Ball Crunches	-	15	30
	-	15	30
	-	15	30
Crunches	-	25	30
	-	25	30
Hanging Knee Tucks	-	20	30
	-	20	30
Hanging Leg Raises	-	15	30
	-	15	30
Side Crunches	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	15	-
Treadmill Running	0.000 miles	15	-

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Newhart31
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