TEGA

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:

tegakap on October 26, 2023

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Thighs, Calves, Chest, Biceps

Description

have a back pain due to inhernia, therefore most seated excersises please

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	39 kg.	12	120
	39 kg.	12	120
	39 kg.	12	120
Angled Leg Press	77 kg.	12	90
	77 kg.	12	90
	77 kg.	12	90
Leg Extensions	27 kg.	12	90
	27 kg.	12	90
	27 kg.	12	90
Lying Leg Curls	18 kg.	12	90
	18 kg.	12	90
	18 kg.	12	90
Calves
Standing Calf Raises	73 kg.	10	60
	73 kg.	10	60
	73 kg.	10	60
	73 kg.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 km	30
Outdoor Running	0.000 km	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	11 kg.	10	90
	11 kg.	10	90
	11 kg.	10	90
Incline Barbell Press	11 kg.	10	90
	11 kg.	10	90
	11 kg.	10	90
Decline Barbell Press	11 kg.	8	90
	11 kg.	8	90
	11 kg.	8	90
Flat Bench Dumbbell Flyes	1 kg.	10	90
	1 kg.	10	90
	1 kg.	10	90
Biceps
Standing Barbell Curls	9 kg.	12	90
	9 kg.	12	90
	9 kg.	12	90
Suicide Curls	11 kg.	21	90
	11 kg.	21	90
	11 kg.	21	90
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 km	30
Outdoor Running	0.000 km	30

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