HEAVY WEIGHTS

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:

MrsKrum on March 14, 2011

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	80 lbs.	8	30
	80 lbs.	8	30
Back
Machine Seated Rows	50 lbs.	8	30
	40 lbs.	8	30
Thighs
Leg Extensions	100 lbs.	8	30
	100 lbs.	8	30
Seated Leg Curls	80 lbs.	8	30
	80 lbs.	8	30
Hip Abduction Machine	80 lbs.	8	30
	80 lbs.	8	30
Hip Adduction Machine	50 lbs.	8	30
	50 lbs.	8	30
	60 lbs.	8	30
Angled Leg Press	120 lbs.	8	30
	120 lbs.	8	30
Biceps
Machine Preacher Curls	50 lbs.	8	30
	50 lbs.	8	30
Triceps
Machine Triceps Extensions	50 lbs.	8	30
	50 lbs.	8	30
Calves
Standing Calf Raises	80 lbs.	8	30
	100 lbs.	8	30
Abs
Machine Crunches	80 lbs.	8	30
	90 lbs.	8	30
	100 lbs.	8	30
Machine Side Twists	70 lbs.	8	30
	70 lbs.	8	30
	70 lbs.	8	30
	70 lbs.	8	30
Lower Back
Machine Low Back Extensions	140 lbs.	8	30
	160 lbs.	8	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	8	-

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