WEIGHT_1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

qinyanliu on May 22, 2009

Users:

37 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	11	60
	40 lbs.	11	60
	40 lbs.	11	60
Incline Dumbbell Flyes	30 lbs.	13	60
	30 lbs.	13	60
Back
Close-Grip Pulldowns	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Wide-Grip Front Pulldowns	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Cross-Bench Dumbbell Pullovers	35 lbs.	11	60
	35 lbs.	11	60
Lower Back
Back Extension: Plank Hold with Lift	-	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

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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