SEANS PLAN

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:

camaraden on April 27, 2009

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Description

To augment a separate cardio session.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
One-Arm Dumbbell Extensions	30 lbs.	8	60
	30 lbs.	8	60
Rope Extensions	80 lbs.	10	60
	80 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Biceps
Barbell Preacher Curls	-	-	60
	-	-	60
	-	-	60
Concentration Curls	-	-	60
	-	-	60
	-	-	60
Seated Hammer Curls	-	-	60
	-	-	60
	-	-	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Back Extension: Ground	-	8	60
	-	8	60
	-	8	60
Machine Low Back Extensions	-	8	60
	-	8	60
	-	8	60
Back
Dumbbell Pullovers	-	8	60
	-	8	60
	-	8	60
Reverse Fly	-	8	60
	-	8	60
	-	8	60
T-Bar Rows	-	8	60
	-	8	60
	-	8	60

No comments have been posted yet.