WORK OUT FOR PAUL

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:

PaulR on March 05, 2009

Users:

11 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Shoulders, Trapezius, Triceps, Abs, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Trapezius
Barbell Upright Rows	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Triceps
Machine Triceps Extensions	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	170 lbs.	10	90
	170 lbs.	10	90
	170 lbs.	10	90
Standing Leg Curls	15 lbs.	13	90
	15 lbs.	13	90
	15 lbs.	13	90
Calves
Standing Calf Raises	150 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	8	60
	8 lbs.	8	60
	8 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

fuck u too

Jay87

July 6, 2009 at 4:53pm

fuck u

moh560

May 20, 2009 at 2:22pm

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