BOSS

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:

jlatz on February 03, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Target Gender:

Men

Body Parts:

Back, Biceps, Forearms, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Bent-Over Barbell Rows	25 lbs.	9	60
	25 lbs.	9	60
	25 lbs.	9	60
Machine Pullovers	10 lbs.	9	60
	10 lbs.	9	60
	10 lbs.	9	60
Biceps
Barbell Preacher Curls	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Cable Curls	10 lbs.	9	60
	10 lbs.	9	60
Standing Barbell Reverse Curls	15 lbs.	9	60
	15 lbs.	9	60
Forearms
Barbell Wrist Curls	15 lbs.	10	60
	15 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

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