CHRISP

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:

ChrisP on October 03, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

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
Machine Chest Press	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Pec Deck Flyes	20 lbs.	16	60
	20 lbs.	16	60
	20 lbs.	16	60
Triceps
Machine Triceps Extensions	30 lbs.	8	60
	30 lbs.	8	60
Rope Extensions	20 lbs.	13	60
	20 lbs.	13	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	190 lbs.	10	90
	190 lbs.	10	90
	190 lbs.	10	90
	190 lbs.	10	90
Lying Leg Curls	35 lbs.	15	90
	35 lbs.	15	90
Leg Extensions	50 lbs.	12	90
	50 lbs.	12	90
Calves
Donkey Calf Raises	160 lbs.	10	60
	160 lbs.	10	60
Lower Back
Machine Low Back Extensions	50 lbs.	10	60
	50 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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