DAILY

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:

Glen on February 19, 2009

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Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Expert

Target Gender:

Men

Body Parts:

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

Description

i just created it out of the blue and i do not think that it is very good i just do it daily and dont think that it is very hard.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Decline Barbell Press	135 lbs.	10	60
	135 lbs.	10	60
	135 lbs.	10	60
Cable Crossovers	40 lbs.	11	60
	40 lbs.	11	60
	40 lbs.	11	60
Triceps
Lying Triceps Extensions	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Triceps Cable Pushdowns	55 lbs.	10	60
	55 lbs.	10	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
Duck Hack Squats	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	15 lbs.	17	90
	15 lbs.	17	90
	15 lbs.	17	90
Leg Extensions	60 lbs.	14	90
	60 lbs.	14	90
Calves
Donkey Calf Raises	200 lbs.	10	60
	200 lbs.	10	60
Seated Calf Raises	55 lbs.	13	60
	55 lbs.	13	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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Glen
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adams_brian
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royc1967
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