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.

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Created By:

Sainz on January 30, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Back, Biceps, Forearms, Abs, Chest, Triceps, Thighs, Calves, Lower Back, Shoulders, Trapezius

Description

fat-burning workout plan

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
Wide-Grip Front Pulldowns	95 lbs.	11	60
	95 lbs.	11	60
	95 lbs.	11	60
Machine Pullovers	50 lbs.	13	60
	50 lbs.	13	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Cable Curls	60 lbs.	11	60
	60 lbs.	11	60
	60 lbs.	11	60
Forearms
Dumbbell Wrist Curls	25 lbs.	10	60
	25 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Pec Deck Flyes	50 lbs.	13	60
	50 lbs.	13	60
	50 lbs.	13	60
Machine Chest Press	130 lbs.	10	60
	130 lbs.	10	60
Triceps
Machine Triceps Extensions	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Rope Extensions	45 lbs.	11	60
	45 lbs.	11	60
	45 lbs.	11	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-

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