GET BACK IN SHAPE

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:

nezbin on July 14, 2009

Users:

Comments:

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Experience Level:

Beginner

Body Parts:

Abs, Chest, Thighs, Calves

Description

just want to see where it gets me

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
Dumbbell Side Bends	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Chest
Barbell Bench Press	60 lbs.	10	60
	60 lbs.	10	60
Barbell Bench Press: Speed	20 lbs.	10	60
	20 lbs.	10	60
Dumbbell Chest Press: Alternating	10 lbs.	10	60
	10 lbs.	10	60
Dumbbell Bench Press	20 lbs.	10	60
	20 lbs.	10	60
Incline Dumbbell Press: Speed	10 lbs.	10	60
	10 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	50 lbs.	10	60
	50 lbs.	10	60
Barbell Split Squat	50 lbs.	10	60
	50 lbs.	10	60
Box Squat	50 lbs.	10	60
	50 lbs.	10	60
Calves
One-Leg Dumbbell Calf Raises	35 lbs.	10	60
	35 lbs.	10	60
Seated Dumbbell Calf Raises	35 lbs.	10	60
	35 lbs.	10	60
Standing Barbell Calf Raises	35 lbs.	10	60
	35 lbs.	10	60
Standing Calf Raise (no weight)	-	10	60
	-	10	60
	-	10	60

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