THE CHRISTMAS WORKOUT

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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Rating:
 Unrated
Created By:
bschacher on December 11, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press70 lbs.860
70 lbs.860
Pec Deck Flyes30 lbs.1160
30 lbs.1160
Back
Close-Grip Pulldowns60 lbs.860
60 lbs.860
Wide-Grip Front Pulldowns55 lbs.1060
55 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press60 lbs.860
60 lbs.860
Trapezius
Dumbbell Upright Rows15 lbs.860
15 lbs.860
Triceps
Machine Triceps Extensions40 lbs.860
40 lbs.860
40 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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