JOES WORKOUT

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:

joseph34 on January 25, 2010

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Workout Category:

Strength Training Only

Body Parts:

Chest, Back, Lower Back, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	12 lbs.	8	60
	12 lbs.	8	60
	12 lbs.	8	60
	12 lbs.	8	60
Flat Bench Dumbbell Flyes	8 lbs.	10	60
	8 lbs.	10	60
	8 lbs.	10	60
Cable Crossovers	10 lbs.	10	60
	10 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Wide-Grip Front Pulldowns	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Cross-Bench Dumbbell Pullovers	5 lbs.	18	60
	5 lbs.	18	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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