PERFECT BODY

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:

madrid20 on April 12, 2010

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Workout Category:

Strength & Cardio Combined

Body Parts:

Chest, Lower Back, Abs, Thighs, Calves, Forearms, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Pec Deck Flyes	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Lower Back
Machine Low Back Extensions	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Plate Good Morning	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Abs
Reverse Crunches	-	10	30
	-	10	30
Crunch Twists	-	15	30
	-	15	30
Crunches	-	20	30
	-	20	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	180 lbs.	12	90
	180 lbs.	12	90
	180 lbs.	12	90
Standing Leg Curls	15 lbs.	12	90
	15 lbs.	12	90
	15 lbs.	12	90
Dumbbell Lunges	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Calves
Standing Calf Raises	150 lbs.	12	60
	150 lbs.	12	60
Seated Calf Raises	80 lbs.	12	60
	80 lbs.	12	60
Forearms
Dumbbell Reverse Wrist Curls	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Abs
Reverse Crunches	-	10	30
	-	10	30
Crunch Twists	-	15	30
	-	15	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	20	-
Treadmill Running	0.000 miles	20	-

thanks...

jeremaine5

April 12, 2010 at 9:11pm