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.

Rating:

Created By:

SRNovy on March 14, 2009

Users:

Comments:

See 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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Decline Barbell Press	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
Triceps
One-Dumbbell Triceps Extensions	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Rope Extensions	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Abs
Hanging Leg Raises	-	10	20
	-	10	20
	-	10	20
Hanging Knee Tucks	-	20	20
	-	20	20
	-	20	20
Incline Sit-Ups	-	20	20
	-	20	20
	-	20	20
Crunches	-	25	15
	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15
	-	25	15
Triceps
Triceps Bench Dips	-	8	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Wide-Grip Front Pulldowns	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Biceps
Standing Barbell Curls	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Incline Dumbbell Curls	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Forearms
Barbell Wrist Curls	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Abs
Hanging Leg Raises	-	10	20
	-	10	20
	-	10	20
Hanging Knee Tucks	-	20	20
	-	20	20
	-	20	20
Incline Sit-Ups	-	20	20
	-	20	20
	-	20	20
Crunches	-	25	15
	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15
	-	25	15
Back
Close-Grip Pulldowns	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Biceps
EZ Curl Bar Curls	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Forearms
Barbell Reverse Wrist Curls	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

No comments have been posted yet.