SCOTT 1ST QTR

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
scottmac on January 17, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press150 lbs.1060
150 lbs.1060
150 lbs.1060
Barbell Bench Press135 lbs.1060
135 lbs.1060
135 lbs.1060
Pec Deck Flyes120 lbs.1060
120 lbs.1060
120 lbs.1060
Triceps
One-Arm Dumbbell Extensions25 lbs.1060
25 lbs.1060
25 lbs.1060
Machine Triceps Dips65 lbs.1060
65 lbs.1060
65 lbs.1060
Machine Triceps Extensions65 lbs.1060
65 lbs.1060
65 lbs.1060
Abs
Machine Side Twists65 lbs.1030
65 lbs.1030
65 lbs.1030
Crunches-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press340 lbs.1090
340 lbs.1090
340 lbs.1090
Lying Leg Curls70 lbs.1390
70 lbs.1390
70 lbs.1390
Leg Extensions70 lbs.1360
70 lbs.1360
70 lbs.1360
Calves
Standing Calf Raises180 lbs.1560
180 lbs.1560
180 lbs.1560
Lower Back
Machine Low Back Extensions140 lbs.1060
140 lbs.1060
140 lbs.1060
Abs
Machine Side Twists-1230
-1230
-1230
Crunches-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-

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