OCTANE GOLD

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
fjmaddox
Rating:
 Unrated
Created By:
fjmaddox on March 02, 2010
Users:
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Thighs, Calves, Shoulders, Trapezius, Lower Back, Abs, Biceps

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats150 lbs.1090
150 lbs.1090
150 lbs.1090
150 lbs.1090
Leg Extensions70 lbs.1590
70 lbs.1590
Dumbbell Lunges65 lbs.1060
65 lbs.1060
Calves
Standing Calf Raises240 lbs.1060
240 lbs.1060
Shoulders
Seated Barbell Front Press95 lbs.860
95 lbs.860
Lateral Dumbbell Raises12 lbs.1360
12 lbs.1360
Machine Lateral Raises35 lbs.1060
35 lbs.1060
Trapezius
Barbell Upright Rows70 lbs.860
70 lbs.860
70 lbs.860
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Biceps
Seated Hammer Curls45 lbs.860
45 lbs.860
Standing Alternate Dumbbell Curls40 lbs.860
40 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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