MECHANICAL 1

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:

blevy on January 29, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
Pec Deck Flyes	70 lbs.	13	60
	70 lbs.	13	60
	70 lbs.	13	60
Machine Chest Press	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60
Back
Close-Grip Pulldowns	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
Wide-Grip Front Pulldowns	130 lbs.	10	60
	130 lbs.	10	60
	130 lbs.	10	60
Machine Pullovers	70 lbs.	13	60
	70 lbs.	13	60
	70 lbs.	13	60
Lower Back
Back Extension: Plank Hold with Lift	-	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

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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