WEDDING 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:

bball00 on March 31, 2010

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Workout Category:

Strength & Cardio Combined

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Incline Dumbbell Flyes	30 lbs.	13	60
	30 lbs.	13	60
	30 lbs.	13	60
Triceps
Lying Triceps Extensions	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Triceps Cable Pushdowns	55 lbs.	11	60
	55 lbs.	11	60
Triceps Bench Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	190 lbs.	10	90
	190 lbs.	10	90
	190 lbs.	10	90
	190 lbs.	10	90
Barbell Lunges	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
Lying Leg Curls	55 lbs.	12	90
	55 lbs.	12	90
	55 lbs.	12	90
Leg Extensions	70 lbs.	12	90
	70 lbs.	12	90
Calves
Standing Calf Raises	220 lbs.	10	60
	220 lbs.	10	60
Seated Calf Raises	65 lbs.	12	60
	65 lbs.	12	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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