This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
valdarium on March 17, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms
Description
prety sweet for highschool teens

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press165 lbs.860
165 lbs.860
165 lbs.860
165 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1160
40 lbs.1160
40 lbs.1160
Pec Deck Flyes60 lbs.1160
60 lbs.1160
60 lbs.1160
Back
One-Arm Dumbbell Bent-Over Rows45 lbs.860
45 lbs.860
45 lbs.860
45 lbs.860
Wide-Grip Front Pulldowns110 lbs.1060
110 lbs.1060
110 lbs.1060
Machine Pullovers60 lbs.1260
60 lbs.1260
60 lbs.1260
Lower Back
Machine Low Back Extensions120 lbs.1060
120 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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