This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Blackfoot95
Rating:
 Rating: 4.5/5.0
Created By:
Blackfoot95 on May 19, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius
Description
Legs
Front squat w/ BB lunges-4 sets, 10 reps
90 seconds rest between each superset
Lying leg curls w/ leg extensions-3 sets, 12 reps
90 seconds rest between supersets
Leg press calf raises w/ seated calf raises-3 sets, 10 reps
90 seconds of rest between supersets
SHOULDERS
Seated overhead DB press w/ BB upright rows-4 sets, 10 reps
90 seconds of rest between supersets
Lateral raises w/DB shrugs-3 sets, 12 reps
90 seconds of rest between supersets

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press60 lbs.860
60 lbs.860
60 lbs.860
60 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1360
30 lbs.1360
30 lbs.1360
Machine Chest Press70 lbs.1260
70 lbs.1260
Triceps
One-Dumbbell Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Rope Extensions85 lbs.1160
85 lbs.1160
85 lbs.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press250 lbs.1090
250 lbs.1090
250 lbs.1090
250 lbs.1090
Duck Hack Squats130 lbs.1090
130 lbs.1090
130 lbs.1090
Standing Leg Curls20 lbs.1590
20 lbs.1590
Leg Extensions80 lbs.1290
80 lbs.1290
Calves
Standing Calf Raises220 lbs.1060
220 lbs.1060
220 lbs.1060
Lower Back
Machine Low Back Extensions110 lbs.1060
110 lbs.1060
110 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

Workout routine comments

the routine sux dick
 
April 13, 2010 at 9:03pm
that is a beginners routine. bad structure and no coheisivness.
 
March 6, 2010 at 12:09am
it suks......
 
March 4, 2010 at 6:11pm



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