ALT WORKOUT

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:

vectorash on July 25, 2009

Users:

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Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Tags:

111

Description

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	18 kg.	8	60
	18 kg.	8	60
	18 kg.	8	60
Back
Close-Grip Pulldowns	14 kg.	8	60
	14 kg.	8	60
	14 kg.	8	60
Biceps
Standing Alternate Dumbbell Curls	4 kg.	8	60
	4 kg.	8	60
Triceps
Machine Triceps Extensions	9 kg.	8	60
	9 kg.	8	60
Thighs
Angled Leg Press	64 kg.	10	90
	64 kg.	10	90
Standing Leg Curls	5 kg.	17	90
	5 kg.	17	90
Shoulders
Machine Shoulder Press	14 kg.	8	60
	14 kg.	8	60
Trapezius
Dumbbell Upright Rows	2 kg.	8	60
Calves
Standing Calf Raises	54 kg.	10	60
Lower Back
Machine Low Back Extensions	14 kg.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

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

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