BRANDONS 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:

HarveyB on March 28, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	165 lbs.	8	60
	165 lbs.	8	60
	165 lbs.	8	60
	165 lbs.	8	60
Decline Barbell Press	145 lbs.	10	60
	145 lbs.	10	60
	145 lbs.	10	60
	145 lbs.	10	60
Pec Deck Flyes	60 lbs.	11	60
	60 lbs.	11	60
	60 lbs.	11	60
	60 lbs.	11	60
	60 lbs.	11	60
	60 lbs.	11	60
Triceps
Lying Triceps Extensions	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Triceps Cable Pushdowns	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	60
	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
	-	10	25
Hanging Knee Tucks	-	20	25
	-	20	25
Flutter Kicks	-	20	20
	-	20	20
Incline Sit-Ups	-	20	20
	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	20	15
	-	25	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Duck Hack Squats	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
Barbell Lunges	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
Standing Leg Curls	20 lbs.	14	90
	20 lbs.	14	90
	20 lbs.	14	90
	20 lbs.	14	90
	20 lbs.	14	90
	20 lbs.	14	90
Leg Extensions	60 lbs.	15	90
	60 lbs.	15	90
	60 lbs.	15	90
	60 lbs.	15	90
Calves
Calf Presses	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60
Seated Calf Raises	60 lbs.	13	60
	60 lbs.	13	60
	60 lbs.	13	60
	60 lbs.	13	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
	-	10	25
Hanging Knee Tucks	-	20	25
	-	20	25
Flutter Kicks	-	20	20
	-	20	20
Incline Sit-Ups	-	20	20
	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	20	15
	-	25	15
	-	25	15

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