TOM'S PLANET FITNESS WORKOUT

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:

tmarks on December 15, 2010

Users:

46 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	55 lbs.	13	60
	55 lbs.	13	60
	55 lbs.	13	60
Machine Incline Chest Press	60 lbs.	13	60
	60 lbs.	13	60
Dumbbell Flyes	80 lbs.	13	60
	80 lbs.	13	60
Back
Wide-Grip Front Pulldowns	75 lbs.	13	60
	75 lbs.	13	60
	75 lbs.	13	60
Close-Grip Pulldowns	80 lbs.	13	60
	80 lbs.	13	60
Shoulders
Machine Shoulder Press	40 lbs.	13	60
	40 lbs.	13	60
	40 lbs.	13	60
Machine Rear Deltoid Extensions	60 lbs.	13	60
	60 lbs.	13	60
Biceps
Machine Preacher Curls	65 lbs.	13	60
	65 lbs.	13	60
Triceps
Machine Triceps Extensions	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
	50 lbs.	13	60
	50 lbs.	13	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	4	-
Walking (steps/day)	0.250 miles	6	-
Cybex Arc Trainer	0.000 miles	34	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	230 lbs.	13	60
	230 lbs.	13	60
	230 lbs.	13	60
Leg Extensions	70 lbs.	13	60
	70 lbs.	13	60
Seated Leg Curls	60 lbs.	13	60
	60 lbs.	13	60
Hip Abduction Machine	60 lbs.	20	60
	60 lbs.	20	60
Hip Adduction Machine	60 lbs.	20	60
	60 lbs.	20	60
Glute Machine Press	80 lbs.	13	60
	80 lbs.	13	60
Calves
Standing Calf Raises	130 lbs.	13	60
	130 lbs.	13	60
	130 lbs.	13	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	4	-
Walking (steps/day)	0.250 miles	6	-
Cybex Arc Trainer	0.000 miles	28	-

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