LEGS/CHEST

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:

mwallace701 on August 17, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	110 lbs.	10	30
	110 lbs.	10	30
	110 lbs.	10	30
	110 lbs.	10	30
	110 lbs.	10	30
Machine Side Twists	60 lbs.	10	30
	60 lbs.	10	30
	60 lbs.	10	30
	60 lbs.	10	30
	60 lbs.	10	30
Lower Back
Machine Low Back Extensions	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Biceps
Machine Preacher Curls	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps
Machine Triceps Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Shoulders
Machine Lateral Raises	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Machine Shoulder Press	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.560 miles	0	-
Elliptical Trainer	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Seated Calf Raises	50 lbs.	20	60
	50 lbs.	15	60
	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	10	60
Thighs
Angled Leg Press	170 lbs.	20	60
	170 lbs.	15	60
	170 lbs.	12	60
	170 lbs.	10	60
	170 lbs.	10	60
Hip Abduction Machine	50 lbs.	20	60
	50 lbs.	15	60
	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	10	60
Hip Adduction Machine	70 lbs.	20	60
	70 lbs.	15	60
	70 lbs.	12	60
	70 lbs.	10	60
	70 lbs.	10	60
Leg Extensions	50 lbs.	20	60
	50 lbs.	15	60
	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	10	60
Lying Leg Curls	50 lbs.	20	60
	50 lbs.	15	60
	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	10	60
Chest
Machine Chest Press	50 lbs.	20	60
	50 lbs.	15	60
	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	10	60
Pec Deck Flyes	50 lbs.	20	60
	50 lbs.	15	60
	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.140 miles	2	-
Treadmill Running	0.270 miles	5	-

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