LOWER BODY

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Mcmooney on November 06, 2009

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Shoulders, Trapezius, Abs, Back, Biceps, Forearms

Description

bike cardio and lower body workout to aid in weight lose and musle tone.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Barbell Front Press	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Machine Lateral Raises	40 lbs.	11	60
	40 lbs.	11	60
	40 lbs.	11	60
Trapezius
Barbell Upright Rows	85 lbs.	8	60
	85 lbs.	8	60
Dumbbell Shrugs	65 lbs.	11	60
	65 lbs.	11	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

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
65% Max Cycling (RPE 4)	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Wide-Grip Front Pulldowns	145 lbs.	10	60
	145 lbs.	10	60
Machine Pullovers	80 lbs.	12	60
	80 lbs.	12	60
Biceps
EZ Curl Bar Curls	90 lbs.	8	60
	90 lbs.	8	60
Concentration Curls	25 lbs.	13	60
	25 lbs.	13	60
Forearms
Barbell Wrist Curls	80 lbs.	10	60
	80 lbs.	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

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
65% Max Cycling (RPE 4)	0.000 miles	45	-

No comments have been posted yet.