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:
tylerscarbro on February 28, 2009
Users:
Comments:
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Description
Im 5ft 6in tall, weight is 230

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press275 lbs.860
275 lbs.860
275 lbs.860
275 lbs.860
Flat Bench Dumbbell Flyes65 lbs.1260
65 lbs.1260
65 lbs.1260
Incline Dumbbell Flyes55 lbs.1160
55 lbs.1160
55 lbs.1160
Triceps
One-Arm Dumbbell Extensions35 lbs.860
35 lbs.860
35 lbs.860
Rope Extensions90 lbs.1160
90 lbs.1160
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges85 lbs.1090
85 lbs.1090
85 lbs.1090
85 lbs.1090
Hack Squats270 lbs.1090
270 lbs.1090
270 lbs.1090
270 lbs.1090
Stiff-Legged Deadlifts60 lbs.1290
60 lbs.1290
60 lbs.1290
Leg Extensions100 lbs.1390
100 lbs.1390
Calves
Standing Calf Raises330 lbs.1060
330 lbs.1060
Seated Calf Raises95 lbs.1260
95 lbs.1260
Lower Back
Machine Low Back Extensions200 lbs.1060
200 lbs.1060
200 lbs.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 miles30-

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