WORKOUT PLAN (1)

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:
apenaari on March 25, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Thighs, Chest, Back, Lower Back, Shoulders, Trapezius, Triceps, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bridge (Plank)-230
Crunch Twists-230
Knee-Up Crunches-230
Crunches-230
Bicycle Crunches-230
Side Crunches-230
Thighs
Dumbbell Squats-max60
Jump Squats: Body Weight-max60
Jumping Jacks: Basic-max60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Kickboxing0.000 miles45-
Cool Down0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press5 lbs.860
5 lbs.860
5 lbs.860
5 lbs.860
Flat Bench Dumbbell Flyes5 lbs.1060
5 lbs.1060
Incline Dumbbell Flyes3 lbs.1160
3 lbs.1160
Back
One-Arm Dumbbell Bent-Over Rows5 lbs.860
5 lbs.860
5 lbs.860
5 lbs.860
Reverse-Grip Bent-Over Barbell Rows5 lbs.1260
5 lbs.1260
Cross-Bench Dumbbell Pullovers3 lbs.1360
3 lbs.1360
Lower Back
Back Extensions-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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