WINTER WORK OFF

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:
Armyvet81 on February 09, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Biceps, Back, Calves, Forearms, Shoulders, Thighs, Trapezius, Lower Back
Description
Getting back in the game.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Flyes--60
--60
--60
Triceps
One-Arm Dumbbell Extensions15 lbs.860
15 lbs.860
15 lbs.860
Abs
Crunches--30
--30
Bench Knee Tucks--30
--30
Chest
Incline Dumbbell Press--60
Biceps
Standing Dumbbell Reverse Curls--60
Back
Dumbbell Pullovers--60
Calves
One-Leg Dumbbell Calf Raises--60
Forearms
Dumbbell Wrist Curls--60
Shoulders
30 Degree Dumbbell Raises--60
Seated Dumbbell Press--60
Thighs
Dumbbell Step Ups--60
Trapezius
Dumbbell Shrugs--60
Dumbbell Upright Rows--60
Triceps
Alternating Supine Triceps Extensions--60
Dumbbell Triceps Press--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
Partial Dumbbell Squats30 lbs.1490
30 lbs.1490
30 lbs.1490
Calves
Seated Barbell Calf Raises55 lbs.1060
Lower Back
Back Extension: Ground-1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-

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