WALKING 2

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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:

gilly1059 on May 23, 2010

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Comments:

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Workout Category:

Walking

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Back, Chest, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
Hanging Knees-to-Elbows	-	25	30
	-	25	30
	-	25	30
	-	25	30
Leg Raises	-	25	30
	-	25	30
	-	25	30
Back
Cable Chop (Woodchopper)	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Chinup	-	15	60
	-	15	60
	-	15	60
Close-Grip Pulldowns	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Dumbbell Pullovers	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Lat Pulldown with Neutral Grip	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Machine Pullovers	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Machine Seated Rows	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Pull Up with Neutral Grip	-	15	60
	-	15	60
	-	15	60
Standing Cable Pulldowns	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Chest
Barbell Bench Press	110 lbs.	15	60
	110 lbs.	15	60
	110 lbs.	15	60
Cable Crossovers	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Dumbbell Bench Press	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Dumbbell Flyes	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Flat Bench Dumbbell Flyes	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Incline Dumbbell Press	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Machine Chest Press	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Machine Incline Chest Press	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Pushups: Rotation	-	15	60
	-	15	60
	-	15	60
Shoulders
Lateral Cable Raises	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Machine Lateral Raises	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60

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