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:
criss08 on April 08, 2010
Comments:
Body Parts:
Abs, Lower Back, Thighs, Chest, Shoulders, Triceps, Biceps

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists-150
Knee to Chest Crunches-150
Side-Ups-100
Lower Back
Back Extension: Plank Hold with Lift-max0
Back Extension: Ground-max60
Thighs
Barbell Squats95 lbs.1030
Chest
Barbell Bench Press100 lbs.1030
Back
Wide-Grip Front Pulldowns80 lbs.1030
Shoulders
Seated Barbell Front Press55 lbs.1030
Triceps
Triceps Cable Pushdowns40 lbs.1030
Thighs
Leg Extensions60 lbs.1030
Biceps
Standing Barbell Curls45 lbs.1030
Thighs
Lying Leg Curls45 lbs.10120
Barbell Squats85 lbs.1030
Chest
Barbell Bench Press90 lbs.1030
Back
Wide-Grip Front Pulldowns75 lbs.1030
Shoulders
Seated Barbell Front Press55 lbs.1030
Triceps
Triceps Cable Pushdowns40 lbs.1030
Thighs
Leg Extensions60 lbs.1030
Biceps
Standing Barbell Curls45 lbs.1030
Thighs
Lying Leg Curls40 lbs.10120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Easy Run2.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run5.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.000 miles0-
Cool Down0.000 miles0-

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.