SHANNON'S 4 WEEK PLAN

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:

april211996 on January 07, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Pec Deck Flyes	30 lbs.	16	60
	30 lbs.	16	60
	30 lbs.	16	60
Machine Chest Press	90 lbs.	10	60
	90 lbs.	10	60
Triceps
Machine Triceps Extensions	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Triceps Cable Pushdowns	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	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.)
Elliptical Trainer	0.000 miles	0	-
Recumbent Stationary Bike	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	220 lbs.	10	90
	220 lbs.	10	90
	220 lbs.	10	90
	220 lbs.	10	90
Standing Leg Curls	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Lying Leg Curls	45 lbs.	12	90
	45 lbs.	12	90
Leg Extensions	50 lbs.	16	90
	50 lbs.	16	90
Calves
Donkey Calf Raises	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	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.)
Elliptical Trainer	0.000 miles	15	-
Recumbent Stationary Bike	0.000 miles	15	-

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