LEGS

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:

latinolos on August 15, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Target Gender:

Men

Body Parts:

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

Description

legs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	11	60
	25 lbs.	11	60
	25 lbs.	11	60
Incline Dumbbell Flyes	20 lbs.	12	60
	20 lbs.	12	60
Triceps
Lying Triceps Extensions	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Triceps Cable Pushdowns	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
Dumbbell Lunges	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Standing Leg Curls	15 lbs.	16	90
	15 lbs.	16	90
Leg Extensions	50 lbs.	15	90
	50 lbs.	15	90
Calves
Standing Calf Raises	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	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

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

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