THE HODGES COUPLE WORKOUT

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:
AKHodges on June 14, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Chest, Back, Trapezius, Biceps, Triceps, Abs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats145 lbs.1030
145 lbs.1030
145 lbs.1030
Goblet Squat25 lbs.1030
25 lbs.1030
25 lbs.1030
Dumbbell Step Ups5 lbs.1030
5 lbs.1030
5 lbs.1030
Leg Extensions30 lbs.1030
30 lbs.1030
30 lbs.1030
Seated Leg Curls30 lbs.1030
30 lbs.1030
30 lbs.1030
Chest
Machine Chest Press60 lbs.1030
60 lbs.1030
60 lbs.1030
Back
Wide-Grip Behind-The-Neck Pulldowns70 lbs.1030
70 lbs.1030
70 lbs.1030
Machine Seated Rows70 lbs.1030
70 lbs.1030
70 lbs.1030
Trapezius
Cable Upright Rows12 lbs.1030
12 lbs.1030
12 lbs.1030
Biceps
Machine Preacher Curls50 lbs.1030
50 lbs.1030
50 lbs.1030
Triceps
Rope Extensions12 lbs.1030
12 lbs.1030
12 lbs.1030
Thighs
Hip Adduction Machine70 lbs.1530
70 lbs.1530
70 lbs.1530
70 lbs.1530
Hip Abduction Machine70 lbs.1530
70 lbs.1530
70 lbs.1530
Abs
Machine Crunches60 lbs.2530
60 lbs.2530
60 lbs.2530
Incline Sit-Ups-1030
-1030
-1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
The Wave by The Firm0 miles5-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2530
-2530
-2530
-2530
Thighs
Butt Lift (Bridge)-2520
-2520
-2520
-2520
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill fast walk/jog - 3.5 MPH no incline0 miles20-
The Wave by The Firm0 miles20-
Recumbent Stationary Bike0 miles20-
Best Way to Exercise: Modified Leg Lifts0 miles10-

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