READY SET GO! (3)

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:

j38r on February 08, 2009

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Body Parts:

Chest, Biceps, Abs, Shoulders, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	-	12	60
	-	12	60
	-	12	60
Incline Dumbbell Flyes	-	12	60
	-	12	60
	-	12	60
Incline Dumbbell Press	-	12	60
	-	12	60
	-	12	60
Biceps
Cable Curls	-	12	60
	-	12	60
	-	12	60
Incline Dumbbell Curls	-	12	60
	-	12	60
	-	12	60
Abs
Cable Crunches	-	15	30
	-	15	30
Crunch Twists	-	15	30
	-	15	30
Flutter Kicks	-	15	30
	-	15	30
Leg Raises	-	15	30
	-	15	30
Machine Side Twists	-	15	30
	-	15	30
Side Crunches	-	15	30
	-	15	30
Shoulders
Cross-Body Cable Raises	-	12	60
	-	12	60
Front Cable Raises	-	12	60
	-	12	60
Thighs
Smith Machine Squats	150 lbs.	10	60
	150 lbs.	10	60
Calves
Seated Dumbbell Calf Raises	150 lbs.	10	60
	150 lbs.	10	60
Standing Barbell Calf Raises	80 lbs.	10	60
	80 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Rope	0.000 miles	0	-
	0.000 miles	0	-
Stairclimbing Machine	0.000 miles	0	-
	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	-	12	60
	-	12	60
	-	12	60
Incline Dumbbell Flyes	-	12	60
	-	12	60
	-	12	60
Incline Dumbbell Press	-	12	60
	-	12	60
	-	12	60
Biceps
Cable Curls	-	12	60
	-	12	60
	-	12	60
Incline Dumbbell Curls	-	12	60
	-	12	60
	-	12	60
Abs
Cable Crunches	-	15	30
	-	15	30
Crunch Twists	-	15	30
	-	15	30
Flutter Kicks	-	15	30
	-	15	30
Leg Raises	-	15	30
	-	15	30
Machine Side Twists	-	15	30
	-	15	30
Side Crunches	-	15	30
	-	15	30
Shoulders
Cross-Body Cable Raises	-	12	60
	-	12	60
Front Cable Raises	-	12	60
	-	12	60
Thighs
Smith Machine Squats	150 lbs.	10	60
	150 lbs.	10	60
Calves
Seated Dumbbell Calf Raises	150 lbs.	10	60
	150 lbs.	10	60
Standing Barbell Calf Raises	80 lbs.	10	60
	80 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Rope	0.000 miles	0	-
	0.000 miles	0	-
Stairclimbing Machine	0.000 miles	0	-
	0.000 miles	0	-

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