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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Rating:
 Rating: 3.0/5.0
Created By:
chmc08mcintosh on March 26, 2009
Comments:
Body Parts:
Chest, Biceps, Triceps, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press-1060
-1060
Dumbbell Bench Press-1060
-1060
Flat Bench Dumbbell Flyes-1060
-1060
Machine Chest Press-1060
-1060
Machine Incline Chest Press-1060
-1060
Biceps
Cable Curls-1060
-1060
Standing Alternate Dumbbell Curls-1060
-1060
Standing Barbell Curls-1060
-1060
Triceps
Triceps Cable Pushdowns-1060
-1060
Close-Grip Bench Press-1060
-1060
Machine Triceps Dips-1060
-1060
Abs
Bicycle Crunches-2030
-2030
Bridge (Plank)-2030
-2030
Crunch Twists-2030
-2030
Crunches-2030
-2030
Flutter Kicks-2030
-2030
Hanging Knee Tucks-2030
-2030
Hanging Leg Raises-2030
-2030
Medicine Ball Rotations-2030
-2030
Medicine Ball V Sit-Ups-2030
-2030
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press-1060
-1060
Dumbbell Bench Press-1060
-1060
Flat Bench Dumbbell Flyes-1060
-1060
Machine Chest Press-1060
-1060
Machine Incline Chest Press-1060
-1060
Biceps
Cable Curls-1060
-1060
Standing Alternate Dumbbell Curls-1060
-1060
Standing Barbell Curls-1060
-1060
Triceps
Triceps Cable Pushdowns-1060
-1060
Close-Grip Bench Press-1060
-1060
Machine Triceps Dips-1060
-1060
Abs
Bicycle Crunches-2030
-2030
Bridge (Plank)-2030
-2030
Crunch Twists-2030
-2030
Crunches-2030
-2030
Flutter Kicks-2030
-2030
Hanging Knee Tucks-2030
-2030
Hanging Leg Raises-2030
-2030
Medicine Ball Rotations-2030
-2030
Medicine Ball V Sit-Ups-2030
-2030

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