FLOW

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

jason106p on August 09, 2010

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Shoulders
Machine Shoulder Press	60 lbs.	7	60
	60 lbs.	7	60
	60 lbs.	7	60
	60 lbs.	7	60
	60 lbs.	7	60
Back
Lat Pulldown with Neutral Grip	75 lbs.	7	60
	75 lbs.	7	60
	75 lbs.	7	60
	75 lbs.	7	60
	75 lbs.	7	60
Thighs
Leg Extensions	-	-	60
Angled Leg Press	-	-	60
Calves
Seated Calf Raises	-	-	60
Abs
Incline Sit-Ups	-	25	30
	-	25	30
	-	25	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	7	60
	105 lbs.	7	60
	105 lbs.	7	60
	105 lbs.	7	60
	105 lbs.	7	60
Incline Barbell Press	85 lbs.	7	60
	85 lbs.	7	60
	85 lbs.	7	60
	85 lbs.	7	60
	85 lbs.	7	60
Decline Barbell Press	105 lbs.	7	60
	105 lbs.	7	60
	105 lbs.	7	60
	105 lbs.	7	60
	105 lbs.	7	60
Machine Incline Chest Press	40 lbs.	6	60
	40 lbs.	6	60
	40 lbs.	6	60
	40 lbs.	6	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	16	60
	20 lbs.	16	60
	20 lbs.	16	60
	20 lbs.	16	60
	20 lbs.	16	60
Machine Preacher Curls	50 lbs.	5	60
	50 lbs.	5	60
	50 lbs.	5	60
	50 lbs.	5	60
Seated Cable Curls: Alternating	30 lbs.	14	60
	30 lbs.	14	60
	30 lbs.	14	60
	30 lbs.	14	60
Abs
Machine Crunches	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	30
Incline Sit-Ups	-	25	30
	-	25	30
	-	25	30
	-	25	30

No comments have been posted yet.