NEW

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:

njdiver65 on January 23, 2010

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	16	60
	15 lbs.	16	60
	15 lbs.	16	60
Triceps
One-Arm Dumbbell Extensions	10 lbs.	8	60
	10 lbs.	8	60
One-Arm Dumbbell Kickbacks	8 lbs.	11	60
	8 lbs.	11	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Partial Dumbbell Squats	20 lbs.	17	90
	20 lbs.	17	90
Dumbbell Squats	20 lbs.	16	90
	20 lbs.	16	90
Calves
Seated Barbell Calf Raises	45 lbs.	10	60
	45 lbs.	10	60
Lower Back
Good Mornings	-	-	60
	-	-	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

No comments have been posted yet.