JONS 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:

jablanks on February 21, 2010

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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
Incline Dumbbell Press	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Pec Deck Flyes	50 lbs.	14	60
	50 lbs.	14	60
	50 lbs.	14	60
Triceps
Lying Triceps Extensions	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Triceps Cable Pushdowns	55 lbs.	10	60
	55 lbs.	10	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	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

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Angled Leg Press	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
Stiff-Legged Deadlifts	40 lbs.	12	90
	40 lbs.	12	90
	40 lbs.	12	90
Leg Extensions	60 lbs.	15	90
	60 lbs.	15	90
Calves
Standing Calf Raises	210 lbs.	10	60
	210 lbs.	10	60
Seated Calf Raises	60 lbs.	13	60
	60 lbs.	13	60
Lower Back
Machine Low Back Extensions	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	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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