FRIST

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:

Tbone41 on October 13, 2009

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Workout Category:

Strength & Cardio Combined

Body Parts:

Chest, Triceps, Abs, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Pec Deck Flyes	50 lbs.	12	60
	50 lbs.	12	60
Triceps
Lying Triceps Extensions	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Triceps Cable Pushdowns	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	180 lbs.	10	90
	180 lbs.	10	90
	180 lbs.	10	90
	180 lbs.	10	90
Angled Leg Press	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
Standing Leg Curls	20 lbs.	14	90
	20 lbs.	14	90
Leg Extensions	60 lbs.	15	90
	60 lbs.	15	90
Calves
Calf Presses	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60

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