WORK OUT III

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:
SRNovy on March 14, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Back, Biceps, Forearms, Shoulders, Trapezius
Tags:
ouch, new

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press100 lbs.860
100 lbs.860
100 lbs.860
Flat Bench Dumbbell Flyes35 lbs.860
35 lbs.860
35 lbs.860
Decline Barbell Press100 lbs.860
100 lbs.860
100 lbs.860
Triceps
One-Dumbbell Triceps Extensions50 lbs.860
50 lbs.860
50 lbs.860
Rope Extensions60 lbs.860
60 lbs.860
60 lbs.860
Abs
Hanging Leg Raises-1020
-1020
-1020
Hanging Knee Tucks-2020
-2020
-2020
Incline Sit-Ups-2020
-2020
-2020
Crunches-2515
-2515
-2515
Side Crunches-2520
-2515
-2515
Triceps
Triceps Bench Dips-860
-860
-860
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.)
Back
One-Arm Dumbbell Bent-Over Rows35 lbs.860
35 lbs.860
35 lbs.860
Wide-Grip Front Pulldowns95 lbs.860
95 lbs.860
95 lbs.860
Biceps
Standing Barbell Curls50 lbs.860
50 lbs.860
50 lbs.860
Incline Dumbbell Curls25 lbs.860
25 lbs.860
25 lbs.860
Forearms
Barbell Wrist Curls45 lbs.860
45 lbs.860
45 lbs.860
Abs
Hanging Leg Raises-1020
-1020
-1020
Hanging Knee Tucks-2020
-2020
-2020
Incline Sit-Ups-2020
-2020
-2020
Crunches-2515
-2515
-2515
Side Crunches-2520
-2515
-2515
Back
Close-Grip Pulldowns95 lbs.860
95 lbs.860
95 lbs.860
Biceps
EZ Curl Bar Curls50 lbs.860
50 lbs.860
50 lbs.860
Forearms
Barbell Reverse Wrist Curls45 lbs.860
45 lbs.860
45 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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