TONYLORANCE 3

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:

TONYLORANCE on April 19, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Chest, Calves, Lower Back, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	80 lbs.	10	30
	90 lbs.	10	30
	100 lbs.	10	30
Chest
Machine Chest Press	70 lbs.	10	60
	75 lbs.	10	60
	80 lbs.	10	60
Machine Wide Fly	100 lbs.	10	60
	105 lbs.	10	60
	110 lbs.	10	60
Calves
Calf Presses	100 lbs.	50	60
Lower Back
Machine Low Back Extensions	100 lbs.	10	60
	115 lbs.	10	60
	130 lbs.	10	60
Thighs
Leg Extensions	70 lbs.	10	60
	80 lbs.	10	60
	90 lbs.	10	60
Seated Machine Leg Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Seated Leg Curls	70 lbs.	10	60
	80 lbs.	10	60
	90 lbs.	10	60
Single-Leg Press	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	2.000 miles	30	-

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