FIRST MONTH 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Imel18 on April 15, 2010
Comments:
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press115 lbs.860
115 lbs.860
115 lbs.860
115 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1360
25 lbs.1360
25 lbs.1360
Pec Deck Flyes40 lbs.1260
40 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Wide-Grip Front Pulldowns75 lbs.1060
75 lbs.1060
75 lbs.1060
Machine Pullovers40 lbs.1360
40 lbs.1360
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
Machine Lateral Raises20 lbs.1460
20 lbs.1460
20 lbs.1460
Trapezius
Barbell Upright Rows45 lbs.860
45 lbs.860
Dumbbell Shrugs35 lbs.1160
35 lbs.1160
Triceps
Lying Triceps Extensions50 lbs.860
50 lbs.860
50 lbs.860
Triceps Cable Pushdowns40 lbs.1060
40 lbs.1060
40 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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