WORKOUT NOW

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:

brittneyjkr on December 05, 2011

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Tags:

fitnes, encerejment, strength

Description

hi have fun with my workout ok ;)

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Workout Routine Sample

Day 7

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	20 lbs.	109	20
	20 lbs.	109	20
Chest
Incline Barbell Press	12 lbs.	82	20
	12 lbs.	82	20
Triceps
Machine Triceps Extensions	28 lbs.	84	20
	28 lbs.	84	20
Shoulders
Front Dumbbell Raises	38 lbs.	478	20
	38 lbs.	478	20
Thighs
Hip Abduction Machine	48 lbs.	49	20
	48 lbs.	49	20
Biceps
Seated Hammer Curls	73 lbs.	295	20
Chest
Incline Barbell Press	37 lbs.	283	60
	37 lbs.	283	60
Abs
Hanging Leg Raises	-	334	30
	-	334	30
Back
Close-Grip Pulldowns	34 lbs.	344	60
	34 lbs.	344	60
Calves
Standing Calf Raises	34 lbs.	333	60
	34 lbs.	333	60
Chest
Pec Deck Flyes	34 lbs.	344	60
	34 lbs.	344	60
Pushups	-	256	60
	-	256	60
	-	475	60
	-	475	60
Back
Seated Cable Rows	47 lbs.	845	60
	47 lbs.	845	60

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