RANDY'S TONE UP

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:

RandyHoe on January 22, 2012

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Comments:

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Workout Category:

Toning

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Friday, Saturday

Tags:

First Try

Description

My first workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Gravitron Assisted Pull Up Machine	-	10	60
	-	12	60
	-	14	60
Dumbbell Pullovers	-	10	60
	-	12	60
	-	14	60
Lat Pulldown with Neutral Grip	-	10	60
	-	12	60
	-	14	60
One-Arm Dumbbell Bent-Over Rows	-	10	60
	-	12	60
	-	14	60
Lying Bench Reverse Dumbbell Fly	-	10	60
	-	12	60
	-	14	60
Machine Seated Rows	-	10	60
	-	12	60
	-	14	60
Shoulders
Decline or Braced Dumbbell Row	-	10	60
	-	12	60
	-	14	60
Back
Seated Cable Rows	-	10	60
	-	12	60
	-	14	60
Back Extension with Lower Trap Raise	-	10	60
	-	12	60
	-	14	60
Trapezius
Dumbbell Shrugs	-	10	60
	-	12	60
	-	14	60
Abs
Bicycle Crunches	-	20	30
Floor Lying Leg Thrusts	-	20	30
Crunch Twists	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	28	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squat with Dumbbell Curl on Bosu Ball	-	10	60
	-	12	60
	-	14	60
Hack Squats	-	10	60
	-	12	60
	-	14	60
Seated Machine Leg Press	-	10	60
	-	12	60
	-	14	60
Dumbbell Lunge and Rotary	-	10	60
	-	12	60
	-	14	60
Leg Extensions	-	10	60
	-	12	60
	-	14	60
Lying Leg Curls	-	10	60
	-	12	60
	-	14	60
Calves
Seated Calf Raises	-	10	60
	-	12	60
	-	14	60
Abs
Floor Lying Leg Thrusts	-	20	30
	-	20	30
	-	20	30
Bicycle Crunches	-	20	30
	-	20	30
	-	20	30
Crunch Twists	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	28	-
	0 miles	32	-

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