GET READY FOR THE SUMMER

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:
Omaha on January 22, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats190 lbs.1090
190 lbs.1090
190 lbs.1090
190 lbs.1090
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
Standing Leg Curls20 lbs.1490
20 lbs.1490
Leg Extensions60 lbs.1590
60 lbs.1590
Calves
Donkey Calf Raises210 lbs.1060
210 lbs.1060
210 lbs.1060
Lower Back
Machine Low Back Extensions110 lbs.1060
110 lbs.1060
110 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
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press80 lbs.860
80 lbs.860
80 lbs.860
Lateral Dumbbell Raises10 lbs.1360
10 lbs.1360
10 lbs.1360
Trapezius
Barbell Upright Rows55 lbs.860
55 lbs.860
Dumbbell Shrugs45 lbs.1060
45 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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