MARKS PLAN

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:

semyckm on March 02, 2010

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Men

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
Machine Chest Press	170 lbs.	8	60
	170 lbs.	8	60
	170 lbs.	8	60
Pec Deck Flyes	60 lbs.	11	60
	60 lbs.	11	60
Machine Incline Chest Press	110 lbs.	10	60
	110 lbs.	10	60
Triceps
One-Arm Dumbbell Extensions	20 lbs.	8	60
	20 lbs.	8	60
Rope Extensions	50 lbs.	11	60
	50 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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	270 lbs.	10	90
	270 lbs.	10	90
	270 lbs.	10	90
	270 lbs.	10	90
Lying Leg Curls	55 lbs.	13	90
	55 lbs.	13	90
	55 lbs.	13	90
Leg Extensions	70 lbs.	14	90
	70 lbs.	14	90
Calves
Donkey Calf Raises	230 lbs.	10	60
	230 lbs.	10	60
Lower Back
Machine Low Back Extensions	120 lbs.	10	60
	120 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

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