24 HR FITNESS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

nail04 on January 01, 2013

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Back, Chest, Thighs

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	45
	-	25	45
	-	25	45
Back
Chinup	-	10	60
	-	6	60
	-	4	60
Machine Pulldown	145 lbs.	8	60
	130 lbs.	8	60
	115 lbs.	8	60
Machine Seated Rows	145 lbs.	10	60
	130 lbs.	9	60
	115 lbs.	9	60
Chest
Pushups: Close-Grip	-	41	60
Machine Chest Press	120 lbs.	12	60
	110 lbs.	10	60
	90 lbs.	10	60
Thighs
Lying Leg Curls	60 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	45
	-	25	45
	-	25	45
Back
Chinup	-	10	60
	-	6	60
	-	4	60
Machine Pulldown	145 lbs.	8	60
	130 lbs.	8	60
	115 lbs.	8	60
Machine Seated Rows	145 lbs.	10	60
	130 lbs.	9	60
	115 lbs.	9	60
Chest
Pushups: Close-Grip	-	41	60
Machine Chest Press	120 lbs.	12	60
	110 lbs.	10	60
	90 lbs.	10	60
Thighs
Seated Leg Curls	60 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	10	60

AbsCrunches-2545-2545-2545BackChinup-1060-660-460Machine Pulldown145 lbs.860130 lbs.860115 lbs.860Machine Seated Rows145 lbs.1060130 lbs.960115 lbs.960ChestPushups: Close-Grip-4160Machine Chest Press120 lbs.1260110 lbs.106090 lbs.1060ThighsLying Leg Curls60 lbs.126050 lbs.106050 lbs.1060

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	-

No comments have been posted yet.