JASONE215'S

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:

jasone215 on March 10, 2010

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
Pec Deck Flyes	70 lbs.	12	60
	70 lbs.	12	60
Machine Chest Press	170 lbs.	11	60
	170 lbs.	11	60
Triceps
One-Arm Dumbbell Extensions	25 lbs.	8	60
	25 lbs.	8	60
Rope Extensions	60 lbs.	12	60
	60 lbs.	12	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	320 lbs.	10	90
	320 lbs.	10	90
	320 lbs.	10	90
	320 lbs.	10	90
Lying Leg Curls	60 lbs.	15	90
	60 lbs.	15	90
	60 lbs.	15	90
Leg Extensions	80 lbs.	14	90
	80 lbs.	14	90
Calves
Donkey Calf Raises	270 lbs.	10	60
	270 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

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