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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Rating:
 Rating: 5.0/5.0
Created By:
Laser24 on March 28, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Tags:
Hell
Description
For the people that truly want it.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press105 lbs.860
105 lbs.860
105 lbs.860
105 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1160
25 lbs.1160
25 lbs.1160
Cable Crossovers20 lbs.1860
20 lbs.1860
20 lbs.1860
Triceps
Lying Triceps Extensions40 lbs.860
40 lbs.860
40 lbs.860
Triceps Cable Pushdowns35 lbs.1160
35 lbs.1160
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Duck Hack Squats100 lbs.1090
100 lbs.1090
100 lbs.1090
100 lbs.1090
Stiff-Legged Dumbbell Deadlifts12 lbs.1790
12 lbs.1790
12 lbs.1790
Leg Extensions50 lbs.1290
50 lbs.1290
Calves
Calf Presses160 lbs.1060
160 lbs.1060
Seated Calf Raises45 lbs.1360
45 lbs.1360
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

Workout routine comments

how do I get the rest of the weeks workouts?
 
August 25, 2013 at 12:43pm
Ok - here are days 1 & 2. Where do I find the rest, please? Send replies to standing.for.Christ@gmail.com. Thanks! God bless you!
 
May 8, 2011 at 4:30pm
Looks good. Printing it out now & heading to the gym. Thanks for sharing!
 
May 3, 2011 at 5:40pm



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