RUNNER - FRIGHTER

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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Rating:
 Rating: 5.0/5.0
Created By:
BFRobin on January 30, 2011
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Body Parts:
Chest, Back, Abs, Lower Back, Shoulders, Thighs, Calves, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press155 lbs.660
160 lbs.660
160 lbs.660
Incline Barbell Press135 lbs.660
135 lbs.660
135 lbs.660
Parallel-Bar Dips-660
-660
-660
Back
Wide Grip Front Chin-Ups-660
-660
-660
One-Arm Dumbbell Bent-Over Rows40 lbs.660
40 lbs.660
40 lbs.660
Abs
Crunches-300
Side Crunches-300
-300
Hanging Leg Raises-300
Medicine Ball Rotations-300
Medicine Ball V Sit-Ups-300
Lower Back
Deadlifts135 lbs.660
135 lbs.660
135 lbs.660
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0 miles5-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press40 lbs.660
40 lbs.660
40 lbs.660
Lateral Dumbbell Raises15 lbs.660
15 lbs.660
15 lbs.660
Thighs
Barbell Squats195 lbs.660
195 lbs.660
195 lbs.660
Leg Extensions80 lbs.660
80 lbs.660
80 lbs.660
Calves
Standing Calf Raises-660
-660
-660
Abs
Crunches-300
Side Crunches-300
-300
Hanging Leg Raises-300
Medicine Ball Rotations-300
Medicine Ball V Sit-Ups-300
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0 miles15-

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