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.
blevy
Rating:
 Unrated
Created By:
blevy on January 29, 2010
Users:
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press160 lbs.860
160 lbs.860
160 lbs.860
160 lbs.860
Pec Deck Flyes70 lbs.1360
70 lbs.1360
70 lbs.1360
Machine Chest Press180 lbs.1060
180 lbs.1060
180 lbs.1060
Back
Close-Grip Pulldowns150 lbs.860
150 lbs.860
150 lbs.860
150 lbs.860
Wide-Grip Front Pulldowns130 lbs.1060
130 lbs.1060
130 lbs.1060
Machine Pullovers70 lbs.1360
70 lbs.1360
70 lbs.1360
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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