NYEWES NEW WORKOUT ROUTINE

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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nyewes on November 03, 2009

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Body Parts:

Chest, Triceps, Thighs, Abs, Shoulders, Back, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Dumbbell Flyes	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Incline Dumbbell Press	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Incline Dumbbell Flyes	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Pushups: Kneeling	-	15	60
	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Lying Triceps Extensions	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
One-Arm Dumbbell Kickbacks	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Triceps Bench Dips	-	20	60
	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	55 lbs.	15	60
	55 lbs.	15	60
	55 lbs.	15	60
Overhead Squat	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Single-Leg Press	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
Smith Machine Squats	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
Leg Extensions	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Walking Lunges without Weight	-	20	60
	-	20	60
	-	20	60
Lying Leg Curls	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Stiff-Legged Deadlifts	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Abs
Ball Crunches	-	25	30
	-	25	30
	-	25	30
Bicycle Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Leg Raises	-	15	30
	-	15	30
	-	15	30
Reverse Crunches	-	15	30
	-	15	30
	-	15	30

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