ABS_WORKOUT

Use this Workout Plan

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:

udaybala on January 12, 2009

Users:

163 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Cardio Training Only

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

Tags:

fat, burning, weight, lose

Description

Workout to burn the extra fat.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	11	60
	35 lbs.	11	60
	35 lbs.	11	60
Triceps
One-Arm Dumbbell Extensions	20 lbs.	8	60
	20 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	12	60
	15 lbs.	12	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Dumbbell Squats	35 lbs.	13	90
	35 lbs.	13	90
Partial Dumbbell Squats	35 lbs.	12	90
	35 lbs.	12	90
Calves
Seated Dumbbell Calf Raises	30 lbs.	10	60
	30 lbs.	10	60
Lower Back
Back Extensions	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Workout routine comments

i dont know how to start

ciera

January 14, 2010 at 11:49am

I have no clue on how to get started or what to do to get started. I haven't exercised in almost a year and I need to start but don't want to get burnt out and/or hurt myself.

kbmomof3boys

January 11, 2010 at 11:21am

what is my first step.

londab

January 11, 2010 at 10:42am

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1-3 of 7 Comments

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