SEXY

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:

Scooterp22 on December 09, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Body Parts:

Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

Description

sexy me

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	8	90
	150 lbs.	8	90
	195 lbs.	6	90
	195 lbs.	6	90
Incline Dumbbell Press	40 lbs.	8	90
	45 lbs.	8	90
	50 lbs.	6	90
	55 lbs.	6	90
Flat Bench Dumbbell Flyes	35 lbs.	10	90
	40 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	50 lbs.	10	90
	55 lbs.	10	90
	60 lbs.	10	90
	70 lbs.	10	90
Thighs
Barbell Squats	65 lbs.	8	120
	115 lbs.	8	120
	135 lbs.	6	120
	155 lbs.	6	120
Leg Extensions	90 lbs.	8	90
	90 lbs.	8	90
	90 lbs.	8	90
	90 lbs.	8	90
Angled Leg Press	140 lbs.	8	120
	170 lbs.	8	120
	210 lbs.	8	120
	280 lbs.	8	120
Lying Leg Curls	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
Calves
Seated Calf Raises	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	60 lbs.	5	120
	85 lbs.	5	120
	105 lbs.	5	120
Shoulders
Seated Dumbbell Press	40 lbs.	8	90
	40 lbs.	8	90
	45 lbs.	8	90
	45 lbs.	8	90
Lateral Dumbbell Raises	10 lbs.	10	90
	12 lbs.	10	90
	12 lbs.	10	90
	15 lbs.	10	90
Front Dumbbell Raises	10 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
	20 lbs.	10	90
Back
Wide-Grip Front Pulldowns	125 lbs.	10	90
	125 lbs.	10	90
	125 lbs.	10	90
	125 lbs.	10	90
Close-Grip Pulldowns	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
T-Bar Rows	50 lbs.	10	90
	65 lbs.	10	90
	85 lbs.	10	90
	110 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	40 lbs.	8	90
	40 lbs.	8	90
	45 lbs.	8	90
	50 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90

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