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:
Toastertire on October 22, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms
Description
Wtf is target gender? is it who i wnt to sleep with? i hope it is cuz i m picking females. lol

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press125 lbs.860
125 lbs.860
125 lbs.860
125 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1160
30 lbs.1160
30 lbs.1160
Pec Deck Flyes40 lbs.1460
40 lbs.1460
40 lbs.1460
Back
One-Arm Dumbbell Bent-Over Rows35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Bent-Over Barbell Rows50 lbs.1160
50 lbs.1160
50 lbs.1160
Cross-Bench Dumbbell Pullovers25 lbs.1260
25 lbs.1260
25 lbs.1260
Lower Back
Machine Low Back Extensions90 lbs.1060
90 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
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press70 lbs.860
70 lbs.860
70 lbs.860
Lateral Dumbbell Raises8 lbs.1560
8 lbs.1560
8 lbs.1560
Trapezius
Barbell Upright Rows50 lbs.860
50 lbs.860
Dumbbell Shrugs40 lbs.1060
40 lbs.1060
Triceps
One-Dumbbell Triceps Extensions30 lbs.860
30 lbs.860
30 lbs.860
Rope Extensions40 lbs.1060
40 lbs.1060
40 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

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