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.

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Created By:

orangemachine on March 09, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	-	15	90
	-	15	90
	-	15	90
Standing Leg Curls	-	15	90
	-	15	90
Calves
Standing Barbell Calf Raises	-	11	60
	-	11	60
	-	11	60
Lower Back
Machine Low Back Extensions	-	10	60
	-	10	60
	-	10	60
Abs
Negative Crunches	-	30	25
	-	25	25
	-	20	25
	-	15	25
Hanging Knee Tucks	-	20	25
	-	15	25
	-	15	25
Back
Seated Cable Rows	-	15	60
	-	15	60
	-	15	60
Wide-Grip Behind-The-Neck Pulldowns	-	15	60
	-	15	60
Wide-Grip Front Pulldowns	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Medium Run	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Lateral Cable Raises	10 lbs.	19	60
	10 lbs.	19	60
	10 lbs.	19	60
Trapezius
Barbell Upright Rows	55 lbs.	8	60
	55 lbs.	8	60
Barbell Shrugs	95 lbs.	12	60
	95 lbs.	12	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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