WORKOUT PLAN

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:
ceneone on March 10, 2010
Comments:
Body Parts:
Chest, Triceps, Abs, Back, Biceps, Calves, Forearms, Lower Back, Shoulders, Thighs, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press70 lbs.860
70 lbs.860
70 lbs.860
70 lbs.860
Dumbbell Floor Press30 lbs.860
30 lbs.860
30 lbs.860
Triceps
Triceps Cable Pushdowns30 lbs.860
30 lbs.860
30 lbs.860
Pushups: Close Grip-2560
-2560
-2560
Abs
Incline Sit-Ups-1520
-1520
-1520
Machine Crunches30 lbs.1520
30 lbs.1520
30 lbs.1515
Back
Wide Grip Front Chin-Ups-1060
-1060
Biceps
Machine Preacher Curls30 lbs.860
30 lbs.860
30 lbs.860
Seated Hammer Curls30 lbs.860
30 lbs.860
Calves
Calf Presses50 lbs.860
50 lbs.860
Forearms
Dumbbell Reverse Wrist Curls5 lbs.860
5 lbs.860
Lower Back
Machine Low Back Extensions50 lbs.860
50 lbs.860
50 lbs.860
Shoulders
Smith Machine Front Press50 lbs.860
50 lbs.860
Smith Machine Behind-The-Neck Press50 lbs.860
50 lbs.860
Thighs
Angled Leg Press75 lbs.860
75 lbs.860
75 lbs.860
Leg Extensions50 lbs.860
50 lbs.860
50 lbs.860
Trapezius
Barbell Upright Rows40 lbs.860
40 lbs.860
Barbell Shrugs40 lbs.860
40 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0.000 miles0-
Tempo Run0.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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