REAL ONE

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:

maungst20 on March 18, 2010

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Description

yeahhhhhh

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	-	-	60
Incline Dumbbell Press	-	-	60
Dumbbell Bench Press	-	-	60
Machine Chest Press	-	-	60
Triceps
Rope Extensions	-	-	60
Single-Arm Lying Triceps Extension	-	-	60
One-Arm Dumbbell Kickbacks	-	-	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	11	60
	25 lbs.	11	60
	25 lbs.	11	60
Pec Deck Flyes	30 lbs.	17	60
	30 lbs.	17	60
	30 lbs.	17	60
Back
Close-Grip Pulldowns	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Bent-Over Barbell Rows	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Machine Pullovers	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

No comments have been posted yet.