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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Rating:
 Rating: 4.0/5.0
Created By:
tmarks on December 15, 2010
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press55 lbs.1360
55 lbs.1360
55 lbs.1360
Machine Incline Chest Press60 lbs.1360
60 lbs.1360
Dumbbell Flyes80 lbs.1360
80 lbs.1360
Back
Wide-Grip Front Pulldowns75 lbs.1360
75 lbs.1360
75 lbs.1360
Close-Grip Pulldowns80 lbs.1360
80 lbs.1360
Shoulders
Machine Shoulder Press40 lbs.1360
40 lbs.1360
40 lbs.1360
Machine Rear Deltoid Extensions60 lbs.1360
60 lbs.1360
Biceps
Machine Preacher Curls65 lbs.1360
65 lbs.1360
Triceps
Machine Triceps Extensions55 lbs.860
55 lbs.860
55 lbs.860
50 lbs.1360
50 lbs.1360
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Treadmill Running0.000 miles4
Walking (steps/day)0.250 miles6
Cybex Arc Trainer0.000 miles34
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Seated Machine Leg Press230 lbs.1360
230 lbs.1360
230 lbs.1360
Leg Extensions70 lbs.1360
70 lbs.1360
Seated Leg Curls60 lbs.1360
60 lbs.1360
Hip Abduction Machine60 lbs.2060
60 lbs.2060
Hip Adduction Machine60 lbs.2060
60 lbs.2060
Glute Machine Press80 lbs.1360
80 lbs.1360
Calves
Standing Calf Raises130 lbs.1360
130 lbs.1360
130 lbs.1360
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Treadmill Running0.000 miles4
Walking (steps/day)0.250 miles6
Cybex Arc Trainer0.000 miles28

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