BKM 2-14B

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:

Kent4444 on February 16, 2014

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Workout Category:

Total Body

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bridge (Plank)	-	1	30
Shoulders
Jobe Exercises	-	25	60
Dumbbell Lying Shoulder External Rotation	5 lbs.	25	60
Chest
Dumbbell Bench Press	65 lbs.	15	60
	70 lbs.	15	60
Thighs
Angled Leg Press	235 lbs.	15	60
	255 lbs.	15	60
	275 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	65 lbs.	15	60
	70 lbs.	15	60
Abs
Weighted Crunch	15 lbs.	25	30
Hanging Knee Tucks	-	9	30
Thighs
Stiff-Legged Dumbbell Deadlifts	55 lbs.	15	60
	60 lbs.	12	60
Shoulders
Standing Dumbbell Press	36 lbs.	15	60
	40 lbs.	11	60
Calves
Calf Presses	195 lbs.	25	60
	235 lbs.	15	60
	255 lbs.	15	60
	275 lbs.	15	60
Back
Wide-Grip Front Pulldowns	104 lbs.	15	60
	114 lbs.	7	60
Abs
Machine Crunches	97 lbs.	15	30
Biceps
Standing Dumbbell Curls	35 lbs.	11	60
Triceps
One-Dumbbell Triceps Extensions	45 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	2.000 miles	35	-

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