RAKA

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.

Rating:

Created By:

tveditor on November 16, 2012

Users:

1 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

Description

Start with a couple of high rep sets and finish wih a couple of low rep per set. Two sets of 20 reps, two sets of 10 reps and 2 sets of 8 reps. When you are able to complete both sets of 8 it's time to increase the weight.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	50 lbs.	20	60
	70 lbs.	20	60
	90 lbs.	10	60
	110 lbs.	10	60
	130 lbs.	8	60
	150 lbs.	8	60
Incline Dumbbell Press	30 lbs.	20	60
	35 lbs.	20	60
	40 lbs.	10	60
	45 lbs.	10	60
	50 lbs.	8	60
	55 lbs.	8	60
Back
Wide-Grip Front Pulldowns	-	20	60
	-	20	60
	-	10	60
	-	10	60
	-	8	60
	-	8	60
Pull Up with Neutral Grip	-	20	60
	-	20	60
	-	10	60
	-	10	60
	-	8	60
	-	8	60
One-Arm Dumbbell Bent-Over Rows	-	20	60
	-	20	60
	-	10	60
	-	10	60
	-	8	60
	-	8	60
Abs
Crunches	-	-	30
	-	-	30
	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	-	20	60
	-	20	60
	-	10	60
	-	10	60
	-	8	60
	-	8	60
Lying Leg Curls	-	20	60
	-	20	60
	-	10	60
	-	10	60
	-	8	60
	-	8	60
Bowflex: Seated (Straight Leg) Calf Raise	-	20	60
	-	20	60
	-	10	60
	-	10	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1 miles	20	-

Workout routine comments

No comments have been posted yet.

RAKA

Workout Routine Sample

Workout routine comments

Other People using this workout program