OSCAR´S

Use this Workout Plan

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:

oskarsd on February 23, 2012

Users:

1 (Find someone using this workout plan)

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Abs, Chest, Back, Biceps, Triceps, Lower Back, Calves, Thighs, Trapezius, Forearms

Description

Back to the gym work out. This workout design to regain fitness. Do it for two weeks at least 4 times a week. Cardio is a must. Use light weights and take your time.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	10	30
	-	10	30
	-	10	30
Chest
Barbell Bench Press	-	10	60
	-	10	60
	-	10	60
Back
Wide-Grip Front Pulldowns	-	10	60
	-	10	60
	-	10	60
Biceps
Standing Barbell Curls	-	10	60
	-	10	60
	-	10	60
Triceps
Triceps Cable Pushdowns	-	10	60
	-	10	60
	-	10	60
Lower Back
Deadlifts	-	10	60
	-	10	60
	-	10	60
Calves
Seated Calf Raises	-	10	60
	-	10	60
	-	10	60
Thighs
Squats: Body Weight	-	10	60
	-	10	60
	-	10	60
Trapezius
Barbell Upright Rows	-	10	60
	-	10	60
	-	10	60

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	-	-	60
Back
Wide-Grip Front Pulldowns	-	-	60
Biceps
Standing Barbell Curls	-	-	60
Triceps
Triceps Cable Pushdowns	-	-	60
Lower Back
Good Mornings	-	-	60
Calves
Standing Calf Raise (no weight)	-	-	60
Thighs
Leg Extensions	-	-	60
Trapezius
Cable Upright Rows	-	-	60
Forearms
Barbell Wrist Curls	-	-	60

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OSCAR´S

Workout Routine Sample

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