ERIC

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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Created By:

eriks on March 25, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	12	60
	25 lbs.	12	60
Back
Close-Grip Pulldowns	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Wide-Grip Front Pulldowns	70 lbs.	11	60
	70 lbs.	11	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Barbell Front Press	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Trapezius
Barbell Upright Rows	45 lbs.	8	60
	45 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

i need to set my crunches at the earliest convient

eriks

March 25, 2010 at 5:30pm