This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
TONYLORANCE
Rating:
 Rating: 5.0/5.0
Created By:
TONYLORANCE on April 29, 2013
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Calves, Chest, Lower Back, Thighs, Triceps, Biceps, Shoulders

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Machine Crunches70 lbs.1030
80 lbs.1030
90 lbs.1030
Calves
Calf Presses100 lbs.5060
100 lbs.5060
100 lbs.5060
Chest
Machine Chest Press80 lbs.1060
90 lbs.1060
100 lbs.1060
Machine Wide Fly100 lbs.1060
110 lbs.1060
120 lbs.1060
Lower Back
Machine Low Back Extensions100 lbs.1060
110 lbs.1060
120 lbs.1060
Thighs
Leg Extensions70 lbs.1060
80 lbs.1060
90 lbs.1060
Seated Machine Leg Press100 lbs.1060
100 lbs.1060
100 lbs.1060
Seated Leg Curls75 lbs.1060
80 lbs.1060
85 lbs.1060
Single-Leg Press50 lbs.1060
60 lbs.1060
70 lbs.1060
50 lbs.1060
60 lbs.1060
70 lbs.1060
Triceps
Machine Triceps Extensions70 lbs.1060
80 lbs.1060
90 lbs.1060
Back
Machine Seated Rows70 lbs.1060
85 lbs.1060
100 lbs.1060
Biceps
Machine Preacher Curls70 lbs.1060
75 lbs.1060
80 lbs.1060
Shoulders
Machine Lateral Raises70 lbs.1060
80 lbs.1060
90 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer4.000 miles30-
Day 8
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Machine Crunches10 lbs.1030
10 lbs.1030
10 lbs.1030
Calves
Calf Presses50 lbs.5060
Chest
Machine Chest Press110 lbs.1060
110 lbs.1060
110 lbs.1060
Machine Wide Fly170 lbs.-60
170 lbs.-60
170 lbs.-60
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.1060
130 lbs.1060
Thighs
Leg Extensions100 lbs.1060
100 lbs.1060
100 lbs.1060
Seated Machine Leg Press100 lbs.1060
100 lbs.1060
100 lbs.1060
Seated Leg Curls85 lbs.1060
85 lbs.1060
85 lbs.1060
Single-Leg Press80 lbs.1060
80 lbs.1060
80 lbs.1060
80 lbs.1060
80 lbs.1060
80 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk2.000 miles0-
Elliptical Trainer2.000 miles0-

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.