THUNDEROUS ENTERANCE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
rustic-thunder
Rating:
 Unrated
Created By:
rustic-thunder on October 06, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press170 lbs.860
170 lbs.860
170 lbs.860
170 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1160
40 lbs.1160
40 lbs.1160
Pec Deck Flyes60 lbs.1260
60 lbs.1260
Triceps
Machine Triceps Extensions75 lbs.860
75 lbs.860
75 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1560
15 lbs.1560
15 lbs.1560
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-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090
Angled Leg Press250 lbs.1090
250 lbs.1090
250 lbs.1090
Lying Leg Curls55 lbs.1290
55 lbs.1290
Leg Extensions70 lbs.1390
70 lbs.1390
Calves
Standing Calf Raises230 lbs.1060
230 lbs.1060
230 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-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-

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