COLES FIRST PLAN

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:
colebert05 on April 06, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press45 lbs.860
45 lbs.860
45 lbs.860
45 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1260
35 lbs.1260
35 lbs.1260
Cable Crossovers40 lbs.1260
40 lbs.1260
40 lbs.1260
Triceps
Lying Triceps Extensions70 lbs.860
70 lbs.860
70 lbs.860
Triceps Cable Pushdowns55 lbs.1060
55 lbs.1060
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges60 lbs.1090
60 lbs.1090
60 lbs.1090
60 lbs.1090
Angled Leg Press260 lbs.1090
260 lbs.1090
260 lbs.1090
260 lbs.1090
Stiff-Legged Dumbbell Deadlifts20 lbs.1390
20 lbs.1390
20 lbs.1390
Leg Extensions70 lbs.1390
70 lbs.1390
Calves
Donkey Calf Raises230 lbs.1060
230 lbs.1060
Seated Calf Raises65 lbs.1360
65 lbs.1360
Lower Back
Machine Low Back Extensions120 lbs.1060
120 lbs.1060
120 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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