THE ULTIMATIUM

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:
thisguy on June 07, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 17
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
Flat Bench Dumbbell Flyes5 lbs.1860
5 lbs.1860
5 lbs.1860
Pec Deck Flyes10 lbs.1260
10 lbs.1260
Triceps
One-Dumbbell Triceps Extensions10 lbs.860
10 lbs.860
10 lbs.860
Rope Extensions10 lbs.1060
10 lbs.1060
10 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-
Day 18
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats120 lbs.1090
120 lbs.1090
120 lbs.1090
120 lbs.1090
Barbell Lunges50 lbs.1090
50 lbs.1090
50 lbs.1090
Standing Leg Curls15 lbs.1890
15 lbs.1890
Leg Extensions60 lbs.1290
60 lbs.1290
Calves
Donkey Calf Raises190 lbs.1060
190 lbs.1060
190 lbs.1060
Lower Back
Machine Low Back Extensions30 lbs.1060
30 lbs.1060
30 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-

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