PHASE I

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

SanDiegan on October 10, 2009

Users:

Comments:

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Chest, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

Description

this is the plan, will post results at the end of the three weeks.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Side Twists	90 lbs.	15	30
	90 lbs.	15	30
Crunches	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	0	-
Stairclimbing Machine	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	-	-	120
	-	-	120
	-	-	120
	-	-	120
	-	-	120
Machine Incline Chest Press	-	-	120
	-	-	120
	-	-	120
	-	-	120
Pec Deck Flyes	-	-	120
	-	-	120
	-	-	120
Seated Cable Press: Alternating	-	-	120
	-	-	120
	-	-	120
Abs
Hanging Knee Tucks	-	20	30
	-	20	30
Crunches	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	20	-

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