WEEK 1 WORKOUT PLAN

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: 5.0/5.0
Created By:
Fearless1511 on March 12, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press20 lbs.860
20 lbs.860
20 lbs.860
20 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1160
12 lbs.1160
12 lbs.1160
Cable Crossovers10 lbs.1860
10 lbs.1860
10 lbs.1860
Triceps
Machine Triceps Extensions25 lbs.860
25 lbs.860
25 lbs.860
One-Arm Dumbbell Kickbacks5 lbs.1260
5 lbs.1260
Triceps Parallel-Bar 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
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats60 lbs.1090
60 lbs.1090
60 lbs.1090
60 lbs.1090
Angled Leg Press110 lbs.1090
110 lbs.1090
110 lbs.1090
110 lbs.1090
Standing Leg Curls10 lbs.1290
10 lbs.1290
10 lbs.1290
Leg Extensions30 lbs.1390
30 lbs.1390
Calves
Standing Calf Raises100 lbs.1060
100 lbs.1060
Seated Calf Raises25 lbs.1560
25 lbs.1560
Lower Back
Machine Low Back Extensions40 lbs.1060
40 lbs.1060
40 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-

Workout routine comments

Do i just rotate the two days?? can't find other days for the rest of the week
 
July 15, 2011 at 3:57pm
Looks good, but wish there were more core. I will probably add planks and side planks to replace hanging leg raises, knee tucks, and flutter kicks.
 
May 25, 2011 at 6:02pm
I will try my best¡¡¡¡ thanks
 
March 29, 2010 at 4:13am

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