This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
AndreasAP on October 20, 2009
Comments:
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Abs, Lower Back, Thighs, Chest, Shoulders, Triceps, Biceps
Description
perut datar

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists-150
Knee to Chest Crunches-150
Side-Ups-100
Lower Back
Back Extension: Plank Hold with Lift-max0
Back Extension: Ground-max60
Thighs
Barbell Squats34 kg.1030
Chest
Barbell Bench Press34 kg.1030
Back
Wide-Grip Front Pulldowns27 kg.1030
Shoulders
Seated Barbell Front Press18 kg.1030
Triceps
Triceps Cable Pushdowns14 kg.1030
Thighs
Leg Extensions23 kg.1030
Biceps
Standing Barbell Curls16 kg.1030
Thighs
Lying Leg Curls16 kg.10120
Barbell Squats29 kg.1030
Chest
Barbell Bench Press32 kg.1030
Back
Wide-Grip Front Pulldowns25 kg.1030
Shoulders
Seated Barbell Front Press18 kg.1030
Triceps
Triceps Cable Pushdowns14 kg.1030
Thighs
Leg Extensions23 kg.1030
Biceps
Standing Barbell Curls16 kg.1030
Thighs
Lying Leg Curls14 kg.10120
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 km5-
Easy Run2.000 km0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Easy Run5.000 km0-
Active Rest - Walk (RPE 1)0.000 km1-
440 yard sprint (1/4 mile)0.000 km0-
Active Rest - Walk (RPE 1)0.000 km1-
440 yard sprint (1/4 mile)0.000 km0-
Active Rest - Walk (RPE 1)0.000 km1-
440 yard sprint (1/4 mile)0.000 km0-
Active Rest - Walk (RPE 1)0.000 km1-
440 yard sprint (1/4 mile)0.000 km0-
Cool Down0.000 km10-

Workout routine comments

I am gonna try your workout because i don't really know how to do my own yet hope it workout for me
 
October 20, 2009 at 2:25am



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