ELIJAH SANTANA

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:
elijahsantana on February 28, 2010
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Abs, Biceps, Forearms, Lower Back, Shoulders, Thighs, Triceps, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press--60
--60
--60
Flat Bench Dumbbell Flyes--60
--60
--60
Incline Dumbbell Press--60
--60
--60
Pec Deck Flyes--60
--60
--60
Dumbbell Bench Press--60
--60
--60
Incline Barbell Press--60
--60
--60
Pushups--60
--60
--60
Dumbbell Flyes--60
--60
--60
Incline Dumbbell Flyes--60
--60
--60
Cable Crossovers--60
--60
--60
Machine Incline Chest Press--60
--60
--60
Decline Barbell Press--60
--60
--60
Pushups: Kneeling--60
--60
--60
Parallel-Bar Dips--60
--60
--60
Pushups: Close-Grip--60
--60
--60
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
--60
Wide-Grip Front Pulldowns--60
--60
--60
Seated Cable Rows--60
--60
--60
Close-Grip Pulldowns--60
--60
--60
Bent-Over Barbell Rows--60
--60
--60
Machine Seated Rows--60
--60
--60
Wide Grip Front Chin-Ups--60
--60
--60
Lat Pulldown with Neutral Grip--60
--60
--60
Wide-Grip Behind-The-Neck Pulldowns--60
--60
--60
Cross-Bench Dumbbell Pullovers--60
--60
--60
Cleans--60
--60
--60
Abs
Crunches--30
--30
--30
Side Crunches--30
--30
--30
Bench Knee Tucks--30
--30
--30
Reverse Crunches--30
--30
--30
Biceps
Standing Alternate Dumbbell Curls--60
--60
--60
Standing Barbell Curls--60
--60
--60
Seated Hammer Curls--60
--60
--60
Machine Preacher Curls--60
--60
--60
Barbell Preacher Curls--60
--60
--60
Concentration Curls--60
--60
--60
EZ Curl Bar Curls--60
--60
--60
Cable Curls--60
--60
--60
Incline Dumbbell Curls--60
--60
--60
Standing Dumbbell Curls--60
--60
--60
Standing Barbell Reverse Curls--60
--60
--60
Suicide Curls--60
--60
--60
Forearms
Barbell Wrist Curls--60
--60
--60
Barbell Reverse Wrist Curls--60
--60
--60
Dumbbell Wrist Curls--60
--60
--60
Dumbbell Reverse Wrist Curls--60
--60
--60
Lower Back
Deadlifts--60
--60
--60
Back Extensions--60
--60
--60
Good Mornings--60
--60
--60
Plate Good Morning--60
--60
--60
Swiss-Ball Reverse Hyperextension--60
--60
--60
Shoulders
Seated Dumbbell Press--60
--60
--60
Lateral Dumbbell Raises--60
--60
--60
Front Dumbbell Raises--60
--60
--60
Seated Barbell Front Press--60
--60
--60
Machine Lateral Raises--60
--60
--60
Seated Behind-The-Neck Press--60
--60
--60
Cross-Body Cable Raises--60
--60
--60
Lateral Cable Raises--60
--60
--60
--60
--60
--60
Machine Rear Deltoid Extensions--60
--60
--60
Rear Dumbbell Raises--60
--60
--60
Front Cable Raises--60
--60
--60
Standing Dumbbell Press--60
--60
--60
Dumbbell Shoulder Press, Staggered Stance--60
--60
--60
Standing Barbell Press--60
--60
--60
30 Degree Dumbbell Raises--60
--60
--60
Dumbbell Cross Punch--60
--60
--60
Thighs
Leg Extensions--60
--60
--60
Lying Leg Curls--60
--60
--60
Dumbbell Lunges--60
--60
--60
Barbell Squats--60
--60
--60
Dumbbell Squats--60
--60
--60
Hip Abduction Machine--60
--60
--60
Smith Machine Squats--60
--60
--60
Barbell Lunges--60
--60
--60
Squats: Body Weight--60
--60
--60
Stiff-Legged Dumbbell Deadlifts--60
--60
--60
Stiff-Legged Deadlifts--60
--60
--60
Front Squats--60
--60
--60
Single-Leg Press--60
--60
--60
Lunges: Front to Balance--60
--60
--60
Dumbbell Step Ups--60
--60
--60
Squats with Swiss Ball--60
--60
--60
Walking Lunges with Dumbbells--60
--60
--60
Triceps
One-Arm Dumbbell Kickbacks--60
--60
--60
One-Arm Dumbbell Extensions--60
--60
--60
Lying Triceps Extensions--60
--60
--60
Machine Triceps Extensions--60
--60
--60
One-Dumbbell Triceps Extensions--60
--60
--60
Triceps Bench Dips--60
--60
--60
Rope Extensions--60
--60
--60
Triceps Parallel-Bar Dips--60
--60
--60
Close-Grip Bench Press--60
--60
--60
Dumbbell Triceps Press--60
--60
--60
Pushups: Close Grip--60
--60
--60
Bent-Over Triceps Cable Extension--60
--60
--60
Reverse-Grip Triceps Extension--60
--60
--60
Decline Triceps Extension--60
--60
--60
Supine Triceps Extensions--60
--60
--60
Alternating Supine Triceps Extensions--60
--60
--60
Single-Arm Lying Triceps Extension--60
--60
--60
Single-Arm Reverse-Grip Pushdown--60
--60
--60
Pushups: Close Grip with Rotation--60
--60
--60
Trapezius
Barbell Upright Rows--60
--60
--60
Dumbbell Shrugs--60
--60
--60
Barbell Shrugs--60
--60
--60
Dumbbell Upright Rows--60
--60
--60
Modified Shrugs--60
--60
--60
Medicine Ball Lunge--60
--60
--60

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