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:
dido1989 on April 07, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press255 lbs.860
255 lbs.860
255 lbs.860
255 lbs.860
Flat Bench Dumbbell Flyes60 lbs.1260
60 lbs.1260
60 lbs.1260
Incline Dumbbell Flyes50 lbs.1260
50 lbs.1260
50 lbs.1260
Triceps
One-Arm Dumbbell Extensions30 lbs.860
30 lbs.860
30 lbs.860
One-Arm Dumbbell Kickbacks25 lbs.1360
25 lbs.1360
Triceps Bench Dips-960
-960
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-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges80 lbs.1090
80 lbs.1090
80 lbs.1090
80 lbs.1090
Angled Leg Press350 lbs.1090
350 lbs.1090
350 lbs.1090
350 lbs.1090
Stiff-Legged Deadlifts55 lbs.1390
55 lbs.1390
55 lbs.1390
Leg Extensions100 lbs.1290
100 lbs.1290
Calves
Calf Presses310 lbs.1060
310 lbs.1060
Seated Calf Raises90 lbs.1260
90 lbs.1260
Lower Back
Machine Low Back Extensions190 lbs.1060
190 lbs.1060
190 lbs.1060
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-

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.