WINTER WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
budtyser1
Rating:
 Unrated
Created By:
budtyser1 on December 18, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press120 lbs.860
120 lbs.860
120 lbs.860
120 lbs.860
Pec Deck Flyes50 lbs.1360
50 lbs.1360
50 lbs.1360
Machine Chest Press130 lbs.1060
130 lbs.1060
Back
Machine Seated Rows105 lbs.860
105 lbs.860
105 lbs.860
105 lbs.860
Wide-Grip Front Pulldowns95 lbs.1160
95 lbs.1160
95 lbs.1160
Machine Pullovers50 lbs.1460
50 lbs.1460
Lower Back
Machine Low Back Extensions110 lbs.1060
110 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
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press100 lbs.860
100 lbs.860
100 lbs.860
Lateral Dumbbell Raises10 lbs.1460
10 lbs.1460
10 lbs.1460
Trapezius
Dumbbell Upright Rows25 lbs.860
25 lbs.860
Dumbbell Shrugs45 lbs.1160
45 lbs.1160
Triceps
Machine Triceps Extensions65 lbs.860
65 lbs.860
65 lbs.860
Triceps Cable Pushdowns50 lbs.1160
50 lbs.1160
50 lbs.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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