DEPUTY PREP

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:
bigboy123 on January 09, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press160 lbs.860
160 lbs.860
160 lbs.860
Pec Deck Flyes50 lbs.1460
50 lbs.1460
Back
Close-Grip Pulldowns110 lbs.860
110 lbs.860
110 lbs.860
Wide-Grip Front Pulldowns100 lbs.1060
100 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press110 lbs.860
110 lbs.860
110 lbs.860
Trapezius
Dumbbell Upright Rows25 lbs.860
25 lbs.860
Triceps
Machine Triceps Extensions70 lbs.860
70 lbs.860
70 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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