MROUS

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:

mrous15 on November 29, 2010

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Workout Category:

Strength Training Only

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
Barbell Bench Press	165 lbs.	10	60
	185 lbs.	8	60
	185 lbs.	8	60
	205 lbs.	5	60
Standing Dumbbell Flyes	115 lbs.	15	60
	115 lbs.	15	60
	125 lbs.	10	60
	125 lbs.	10	60
Decline Barbell Press	155 lbs.	10	60
	155 lbs.	10	60
	170 lbs.	8	60
Triceps
Lying Triceps Extensions	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Triceps Cable Pushdowns	75 lbs.	10	60
	75 lbs.	10	60
Triceps Bench Dips	-	15	60
	-	15	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	25	15
	-	25	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	220 lbs.	10	90
	220 lbs.	10	90
	220 lbs.	10	90
	220 lbs.	10	90
Barbell Lunges	65 lbs.	10	90
	65 lbs.	10	90
	65 lbs.	10	90
	65 lbs.	10	90
Lying Leg Curls	60 lbs.	13	90
	60 lbs.	13	90
	60 lbs.	13	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
Calves
Calf Presses	250 lbs.	10	60
	250 lbs.	10	60
Seated Calf Raises	75 lbs.	12	60
	75 lbs.	12	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
Lower Back
Machine Low Back Extensions	160 lbs.	10	60
	160 lbs.	10	60
	160 lbs.	10	60

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