DALIY

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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Rating:
 Unrated
Created By:
daver on July 06, 2010
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Back, Biceps, Triceps, Chest, Calves, Thighs, Shoulders
Workout Length:
1 days
Workout Days:
No preference
Tags:
and legs, Arms, chest, back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Wide-Grip Front Pulldowns100 lbs.1060
100 lbs.1060
100 lbs.1060
100 lbs.1060
Seated Cable Rows100 lbs.1060
100 lbs.1060
100 lbs.1060
100 lbs.1060
Lat Pulldown with Neutral Grip85 lbs.1060
85 lbs.1060
85 lbs.1060
85 lbs.1060
Biceps
Standing Alternate Dumbbell Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
Suicide Curls--60
Barbell Preacher Curls50 lbs.1060
50 lbs.1060
50 lbs.1060
50 lbs.1060
Triceps
Triceps Cable Pushdowns85 lbs.1060
85 lbs.1060
85 lbs.1060
85 lbs.1060
One-Dumbbell Triceps Extensions30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
Machine Triceps Extensions60 lbs.1060
60 lbs.1060
60 lbs.1060
60 lbs.1060
Chest
Barbell Bench Press120 lbs.1060
120 lbs.1060
120 lbs.1060
120 lbs.1060
Flat Bench Dumbbell Flyes30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
Machine Chest Press160 lbs.1060
160 lbs.1060
160 lbs.1060
160 lbs.1060
Calves
Calf Presses180 lbs.1060
180 lbs.1060
180 lbs.1060
180 lbs.1060
Thighs
Angled Leg Press270 lbs.1060
270 lbs.1060
270 lbs.1060
270 lbs.1060
Squats: Body Weight-1060
Barbell Squats120 lbs.1060
120 lbs.1060
120 lbs.1060
120 lbs.1060
Shoulders
Machine Shoulder Press35 lbs.1060
Seated Behind-The-Neck Press35 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Elliptical Trainer1 miles20-
Recumbent Stationary Bike1 miles20-
Walking (steps/day)2 miles15-

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