CWATSEY02

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

cwatsey on December 01, 2009

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
Dumbbell Side Bends	-	25	30
Bench Knee Tucks	-	25	30
Roman Chair Oblique Twists	-	25	30
Roman Chair Sit-Ups	-	25	30
Thighs
Barbell Squats	95 lbs.	12	120
Angled Leg Press	170 lbs.	12	90
Leg Extensions	60 lbs.	12	90
Lying Leg Curls	40 lbs.	12	90
Calves
Standing Calf Raises	170 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	10	90
Incline Barbell Press	75 lbs.	10	90
Decline Barbell Press	100 lbs.	8	90
Flat Bench Dumbbell Flyes	25 lbs.	10	90
Biceps
Standing Barbell Curls	40 lbs.	12	90
Suicide Curls	25 lbs.	21	90
Abs
Reverse Crunches	-	25	30
Crunches	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-

i'm new on this site, how do i get beyond day two? i can't seem to get the rest of the days to come up on the screen.

mjollnir

December 3, 2009 at 10:32am