NEW ONE FOR CHASE

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:

chmc08mcintosh on March 26, 2009

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Body Parts:

Chest, Biceps, Triceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	10	60
	-	10	60
Dumbbell Bench Press	-	10	60
	-	10	60
Flat Bench Dumbbell Flyes	-	10	60
	-	10	60
Machine Chest Press	-	10	60
	-	10	60
Machine Incline Chest Press	-	10	60
	-	10	60
Biceps
Cable Curls	-	10	60
	-	10	60
Standing Alternate Dumbbell Curls	-	10	60
	-	10	60
Standing Barbell Curls	-	10	60
	-	10	60
Triceps
Triceps Cable Pushdowns	-	10	60
	-	10	60
Close-Grip Bench Press	-	10	60
	-	10	60
Machine Triceps Dips	-	10	60
	-	10	60
Abs
Bicycle Crunches	-	20	30
	-	20	30
Bridge (Plank)	-	20	30
	-	20	30
Crunch Twists	-	20	30
	-	20	30
Crunches	-	20	30
	-	20	30
Flutter Kicks	-	20	30
	-	20	30
Hanging Knee Tucks	-	20	30
	-	20	30
Hanging Leg Raises	-	20	30
	-	20	30
Medicine Ball Rotations	-	20	30
	-	20	30
Medicine Ball V Sit-Ups	-	20	30
	-	20	30

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	10	60
	-	10	60
Dumbbell Bench Press	-	10	60
	-	10	60
Flat Bench Dumbbell Flyes	-	10	60
	-	10	60
Machine Chest Press	-	10	60
	-	10	60
Machine Incline Chest Press	-	10	60
	-	10	60
Biceps
Cable Curls	-	10	60
	-	10	60
Standing Alternate Dumbbell Curls	-	10	60
	-	10	60
Standing Barbell Curls	-	10	60
	-	10	60
Triceps
Triceps Cable Pushdowns	-	10	60
	-	10	60
Close-Grip Bench Press	-	10	60
	-	10	60
Machine Triceps Dips	-	10	60
	-	10	60
Abs
Bicycle Crunches	-	20	30
	-	20	30
Bridge (Plank)	-	20	30
	-	20	30
Crunch Twists	-	20	30
	-	20	30
Crunches	-	20	30
	-	20	30
Flutter Kicks	-	20	30
	-	20	30
Hanging Knee Tucks	-	20	30
	-	20	30
Hanging Leg Raises	-	20	30
	-	20	30
Medicine Ball Rotations	-	20	30
	-	20	30
Medicine Ball V Sit-Ups	-	20	30
	-	20	30

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