JASONE215 #2

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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Rating:
 Unrated
Created By:
jasone215 on March 10, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press160 lbs.860
160 lbs.860
160 lbs.860
Pec Deck Flyes70 lbs.1260
70 lbs.1260
Machine Chest Press170 lbs.1160
170 lbs.1160
Triceps
One-Arm Dumbbell Extensions25 lbs.860
25 lbs.860
Rope Extensions60 lbs.1260
60 lbs.1260
Abs
Hanging Knee Tucks-2020
-2020
Dumbbell Side Bends30 lbs.2020
30 lbs.2020
Incline Sit-Ups-2020
-2020
Machine Crunches70 lbs.2015
70 lbs.2015
Machine Side Twists70 lbs.2020
70 lbs.2015
Flutter Kicks-2030
-2030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press320 lbs.1090
320 lbs.1090
320 lbs.1090
320 lbs.1090
Lying Leg Curls60 lbs.1590
60 lbs.1590
60 lbs.1590
Leg Extensions80 lbs.1490
80 lbs.1490
Calves
Standing Calf Raises270 lbs.1060
270 lbs.1060
Lower Back
Machine Low Back Extensions150 lbs.1060
150 lbs.1060
Abs
Hanging Knee Tucks-2020
-2020
Dumbbell Side Bends30 lbs.2020
30 lbs.2020
Incline Sit-Ups-2020
-2020
Machine Crunches70 lbs.2015
70 lbs.2015
Machine Side Twists70 lbs.2020
70 lbs.2015
Flutter Kicks-2030
-2030

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