URSAPAT'S FAT BURNER

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:

ursapat on June 11, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Decline Barbell Press	-	10	60
	-	10	60
	-	10	60
Incline Barbell Press	-	10	60
	-	10	60
	-	10	60
Barbell Bench Press	-	10	60
	-	10	60
	-	10	60
Cable Crossovers	-	10	60
	-	10	60
	-	10	60
Dumbbell Flyes	-	10	60
	-	10	60
	-	10	60
Lower Back
Deadlifts	-	10	60
	-	10	60
	-	10	60
Back Extensions	-	10	60
	-	10	60
	-	10	60
Back
Bent-Over Barbell Rows	-	10	60
	-	10	60
	-	10	60
T-Bar Rows	-	10	60
	-	10	60
	-	10	60
Lat Pulldown with Neutral Grip	-	10	60
	-	10	60
	-	10	60
Pull-Ups: Front Lever	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-
65% Max Cycling (RPE 4)	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	-	12	60
	-	12	60
	-	12	60
Lateral Dumbbell Raises	-	12	60
	-	12	60
	-	12	60
Rear Dumbbell Raises	-	12	60
	-	12	60
	-	12	60
Abs
Crunch Twists	-	30	30
	-	30	30
	-	30	30
Hanging Leg Raises	-	30	30
	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

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