TMJOHNSON

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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Created By:

tmjohnson on February 19, 2009

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Workout Category:

Strength Training Only

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Pec Deck Flyes	50 lbs.	14	60
	50 lbs.	14	60
	50 lbs.	14	60
Machine Chest Press	130 lbs.	11	60
	130 lbs.	11	60
Triceps
Machine Triceps Extensions	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Rope Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	250 lbs.	10	90
	250 lbs.	10	90
	250 lbs.	10	90
	250 lbs.	10	90
Standing Leg Curls	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Lying Leg Curls	50 lbs.	12	90
	50 lbs.	12	90
Leg Extensions	60 lbs.	15	90
	60 lbs.	15	90
Calves
Donkey Calf Raises	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60
Lower Back
Machine Low Back Extensions	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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