THE WAY

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

beaviskun on December 11, 2013

Users:

Comments:

See comments

Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Thighs, Abs, Chest, Triceps, Back, Calves, Shoulders

Workout Length:

3 days

Workout Days:

No preference

Description

Just my little work out

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	20 kg.	20	60
	20 kg.	20	60
	20 kg.	20	60
Thighs
Leg Extensions	40 kg.	20	60
	40 kg.	20	60
	40 kg.	20	60
Abs
Sit-Ups	-	40	30
	-	40	30
	-	40	30
Chest
Machine Chest Press	30 kg.	20	60
	30 kg.	20	60
	30 kg.	20	60
Triceps
Machine Triceps Press	97 kg.	20	60
	97 kg.	20	60
	97 kg.	20	60
Back
Lat Pulldown with Neutral Grip	45 kg.	20	60
	45 kg.	20	60
	45 kg.	20	60
Calves
Standing Calf Raises	97 kg.	20	60
	97 kg.	20	60
	97 kg.	20	60
Shoulders
Machine Shoulder Press	40 kg.	20	60
	40 kg.	20	60
	40 kg.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 km	17	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	20 kg.	20	60
	20 kg.	20	60
	20 kg.	20	60
Thighs
Seated Leg Curls	40 kg.	50	60
	40 kg.	50	60
	40 kg.	50	60
Abs
Sit-Ups	-	40	30
	-	40	30
	-	40	30
Chest
Machine Chest Press	30 kg.	20	60
	30 kg.	20	60
	30 kg.	20	60
Back
Machine Pullovers	60 kg.	20	60
	60 kg.	20	60
	60 kg.	20	60
Thighs
Leg Extensions	40 kg.	20	60
	40 kg.	20	60
	40 kg.	20	60
Back
Lat Pulldown with Neutral Grip	45 kg.	20	60
	45 kg.	20	60
	45 kg.	20	60
Shoulders
Machine Shoulder Press	40 kg.	20	60
	40 kg.	20	60
	40 kg.	20	60

No comments have been posted yet.