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:
mmafighter on June 01, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Back, Thighs, Calves, Biceps, Triceps, Abs, Lower Back, Chest, Shoulders, Forearms, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bent Over Row with Back Extension30 lbs.760
30 lbs.760
30 lbs.760
Bent-Over Barbell Rows40 lbs.560
40 lbs.560
Thighs
Angled Leg Press150 lbs.860
150 lbs.860
Leg Extensions50 lbs.860
50 lbs.860
Standing Leg Curls50 lbs.860
50 lbs.860
Calves
One-Leg Dumbbell Calf Raises30 lbs.1060
Seated Barbell Calf Raises40 lbs.1060
40 lbs.1060
Biceps
Standing Alternate Dumbbell Curls20 lbs.860
20 lbs.860
EZ Curl Bar Curls35 lbs.860
35 lbs.860
Triceps
One-Arm Dumbbell Extensions12 lbs.1060
12 lbs.1060
One-Arm Dumbbell Kickbacks12 lbs.1060
12 lbs.1060
Abs
Hanging Leg Raises-1030
Hanging Knee Tucks-1030
-1030
Incline Sit-Ups-1530
Flutter Kicks-2030
Bicycle Crunches-2030
Bridge (Plank)-6030
-6030
Side Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles15-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Back Extensions-1560
-1560
Good Mornings20 lbs.860
20 lbs.860
Chest
Decline Barbell Press25 lbs.860
25 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1060
15 lbs.1060
Incline Dumbbell Flyes20 lbs.860
20 lbs.860
Shoulders
Dumbbell Cross Punch12 lbs.1060
12 lbs.1060
Front Dumbbell Raises12 lbs.1060
12 lbs.1060
Lateral Dumbbell Raises10 lbs.1060
10 lbs.1060
Forearms
Barbell Reverse Wrist Curls10 lbs.1060
10 lbs.1060
Barbell Wrist Curls15 lbs.860
15 lbs.860
Trapezius
Barbell Upright Rows30 lbs.860
30 lbs.860
Abs
Hanging Leg Raises-1030
Trapezius
Dumbbell Shrugs30 lbs.1060
30 lbs.1060
Abs
Hanging Knee Tucks-1530
Incline Sit-Ups-1530
Flutter Kicks-2030
Bicycle Crunches-2030
Side Crunches-2030
-2030
Bridge (Plank)-6030
-6030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles0-

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