B STRONG

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:

wooly54 on March 08, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	10	60
	-	8	60
	-	7	60
	-	7	60
	-	5	60
Incline Dumbbell Press	-	10	60
	-	9	60
	-	7	60
	-	7	60
Decline Barbell Press	-	10	60
	-	8	60
	-	7	60
Triceps
One-Dumbbell Triceps Extensions	-	11	60
	-	9	60
	-	8	60
	-	7	60
Rope Extensions	-	10	60
	-	10	60
	-	10	60
	-	10	60
Triceps Cable Pushdowns	-	12	60
	-	10	60
	-	8	60
Abs
Ball Crunches	-	100	25
Dumbbell Side Bends	-	25	25
Machine Crunches	-	15	20
	-	15	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	-	15	90
	-	10	90
	-	7	90
	-	5	90
Lying Leg Curls	-	12	90
	-	12	90
Angled Leg Press	-	10	90
	-	10	90
	-	10	90
Leg Extensions	-	14	90
	-	14	90
Calves
Calf Presses	-	25	60
	-	20	60
	-	15	60
Lower Back
Machine Low Back Extensions	-	15	60
	-	12	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	45	-

I need a workout w/o any weights...I have the iron gym

lyebway

March 15, 2009 at 12:57am

wooly54
44 M

Francisco
72 M

omorales84
39 M