ORANGEMACHINE #1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
orangemachine
Rating:
 Unrated
Created By:
orangemachine on March 09, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms, Chest, Triceps
Description
THis is my first one. Trying this out

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats-1590
-1590
-1590
Standing Leg Curls-1590
-1590
Calves
Standing Barbell Calf Raises-1160
-1160
-1160
Lower Back
Machine Low Back Extensions-1060
-1060
-1060
Abs
Negative Crunches-3025
-2525
-2025
-1525
Hanging Knee Tucks-2025
-1525
-1525
Back
Seated Cable Rows-1560
-1560
-1560
Wide-Grip Behind-The-Neck Pulldowns-1560
-1560
Wide-Grip Front Pulldowns-1560
-1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Medium Run0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press35 lbs.860
35 lbs.860
35 lbs.860
Lateral Cable Raises10 lbs.1960
10 lbs.1960
10 lbs.1960
Trapezius
Barbell Upright Rows55 lbs.860
55 lbs.860
Barbell Shrugs95 lbs.1260
95 lbs.1260
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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