ADVANCED FIRST

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
cwillard22
Rating:
 Unrated
Created By:
cwillard22 on February 05, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Forearms, Abs, Thighs, Calves, Shoulders, Biceps, Triceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Friday, Saturday
Description

Chris Willards Workout

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press120 lbs.1230
120 lbs.1230
120 lbs.1230
120 lbs.630
Parallel-Bar Dips-1230
-1230
-1030
-830
Cable Crossovers70 lbs.2030
70 lbs.1830
70 lbs.1530
Back
Pull Ups-1230
-1230
-1130
-1030
-630
Seated Cable Rows130 lbs.1230
130 lbs.1230
130 lbs.1230
Forearms
Barbell Reverse Wrist Curls40 lbs.2030
40 lbs.1830
40 lbs.1530
40 lbs.1230
Abs
Crunch Twists-3030
-3030
-3030
-3030
-3030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles8-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats220 lbs.1230
220 lbs.1230
220 lbs.1230
220 lbs.1230
Seated Machine Leg Press150 lbs.1530
150 lbs.1530
150 lbs.1530
Leg Extensions150 lbs.1230
150 lbs.1230
150 lbs.1230
Seated Leg Curls150 lbs.1230
150 lbs.1230
150 lbs.1230
Lying Leg Curls150 lbs.1530
150 lbs.1530
150 lbs.1530
Calves
Donkey Calf Raises90 lbs.2030
90 lbs.2030
90 lbs.2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles0-

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