CHEST AND ABS

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:
bigsudau on December 09, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.15120
120 lbs.10120
145 lbs.8120
165 lbs.6120
195 lbs.4120
Incline Barbell Press110 lbs.8120
135 lbs.4120
150 lbs.2120
155 lbs.1120
Incline Dumbbell Press40 lbs.10120
45 lbs.8120
50 lbs.6120
Flat Bench Dumbbell Flyes40 lbs.8120
45 lbs.6120
50 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats65 lbs.20120
85 lbs.15120
105 lbs.10120
105 lbs.10120
145 lbs.6120
Lower Back
Deadlifts90 lbs.15120
120 lbs.12120
150 lbs.10120
150 lbs.10120
Thighs
Lying Leg Curls45 lbs.10120
50 lbs.8120
55 lbs.6120
70 lbs.6120
Dumbbell Lunges20 lbs.20120
20 lbs.20120
20 lbs.20120
20 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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