NIGEL'S 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:

Nigel12 on April 28, 2009

Users:

18 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Thighs, Calves, Triceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	-	20	60
	-	20	60
	-	20	60
Lying Leg Curls	-	15	60
	-	15	60
	-	15	60
Single-Leg Press	-	20	60
	-	20	60
	-	20	60
Calves
Calf Presses	-	30	60
	-	30	60
	-	30	60
Seated Calf Raises	-	20	60
	-	20	60
	-	20	60
Triceps
Triceps Cable Pushdowns	-	20	60
	-	20	60
	-	20	60
Lying Triceps Extensions	-	15	60
	-	15	60
	-	15	60
One-Arm Dumbbell Kickbacks	-	20	60
	-	20	60
	-	20	60
Abs
Dumbbell Side Bends	-	20	30
	-	20	30
	-	20	30
Leg Raises	-	10	30
	-	10	30
	-	10	30
Machine Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0.000 miles	60	-
Elliptical Trainer	0.000 miles	35	-

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