THIS IS WHY I'M FLY

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:

rustic-thunder on October 19, 2009

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Workout Category:

Strength & Cardio Combined

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	125 lbs.	12	120
	125 lbs.	12	120
	125 lbs.	12	120
Angled Leg Press	230 lbs.	12	90
	230 lbs.	12	90
	230 lbs.	12	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
	80 lbs.	12	90
Lying Leg Curls	55 lbs.	12	90
	55 lbs.	12	90
	55 lbs.	12	90
Calves
Standing Calf Raises	220 lbs.	10	60
	220 lbs.	10	60
	220 lbs.	10	60
	220 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-
Stairclimbing Machine	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	155 lbs.	10	90
	155 lbs.	10	90
	155 lbs.	10	90
Incline Barbell Press	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
Decline Barbell Press	155 lbs.	8	90
	155 lbs.	8	90
	155 lbs.	8	90
Flat Bench Dumbbell Flyes	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Biceps
Standing Barbell Curls	65 lbs.	12	90
	65 lbs.	12	90
	65 lbs.	12	90
Suicide Curls	40 lbs.	21	90
	40 lbs.	21	90
	40 lbs.	21	90
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-
Outdoor Running	0.000 miles	30	-

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