This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
EnesErkuvan
Rating:
 Unrated
Created By:
EnesErkuvan on October 16, 2016
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Chest, Back, Thighs, Trapezius, Forearms, Shoulders, Biceps, Triceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Tags:
DENEME
Description

DENEME

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Abs
Crunches-2000:4545
-2000:4545
-2000:4545
Sit-Ups-2000:4545
-2000:4545
-2000:4545
Hanging Leg Raises-1500:4545
-1500:4545
-1500:4545
Reverse Crunches-1500:4545
-1500:4545
-1500:4545
Seated Barbell Oblique Twists-1500:4545
-1500:4545
-1500:4545
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles101
Treadmill Running0 miles101
Upright Stationary Bike0 miles101
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Chest
Barbell Bench Press60 lbs.2000:4545
75 lbs.1500:4545
85 lbs.1200:4545
95 lbs.1000:4545
Incline Dumbbell Press45 lbs.1500:4545
45 lbs.1500:4545
45 lbs.1500:4545
45 lbs.1500:4545
Flat Bench Dumbbell Flyes33 lbs.1500:455
33 lbs.1500:455
33 lbs.1500:455
33 lbs.1500:455
Back
Dumbbell Pullovers33 lbs.1500:4545
33 lbs.1500:4545
33 lbs.1500:4545
33 lbs.1500:4545
Thighs
Leg Extensions90 lbs.2000:4545
90 lbs.2000:4545
90 lbs.2000:4545
Lying Leg Curls90 lbs.2000:4545
90 lbs.2000:4545
90 lbs.2000:4545
Angled Leg Press130 lbs.2000:4545
130 lbs.2000:4545
130 lbs.2000:4545
Dumbbell Lunges45 lbs.2000:4545
45 lbs.2000:4545
45 lbs.2000:4545

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