GET IT RIGHT AND TIGHT

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:

londalekirk on November 14, 2013

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

6 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	135 lbs.	15	60
	135 lbs.	15	60
	135 lbs.	15	60
Cable Crossovers	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Machine Incline Chest Press	135 lbs.	15	60
	135 lbs.	15	60
	135 lbs.	15	60
	135 lbs.	15	60
Pushups	-	15	60
	-	15	60
Biceps
Cable Curls	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Seated Curls	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Triceps
Triceps Cable Pushdowns	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
25 elliptical intervals	0 miles	32	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	110 lbs.	20	60
	110 lbs.	20	60
	110 lbs.	20	60
Lateral Cable Raises	90 lbs.	13	60
	90 lbs.	13	60
	90 lbs.	13	60
Thighs
Leg Extensions	110 lbs.	13	60
	110 lbs.	13	60
	110 lbs.	13	60
Seated Machine Leg Press	110 lbs.	15	60
	110 lbs.	15	60
	110 lbs.	15	60
Abs
Machine Crunches	90 lbs.	25	30
	90 lbs.	25	30
	90 lbs.	25	30
Dumbbell Side Bends	35 lbs.	25	30
	35 lbs.	25	30
	35 lbs.	25	30
Back
Wide-Grip Front Pulldowns	120 lbs.	13	60
	120 lbs.	13	60
	120 lbs.	13	60
	120 lbs.	13	60
Machine Seated Rows	110 lbs.	15	60
	110 lbs.	15	60
	110 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer Fat burn 30min	3 miles	32	-

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