WORKOUT 1 - ARW

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
arw04 on March 30, 2014
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Shoulders, Thighs, Calves, Chest, Back, Lower Back, Abs, Biceps, Triceps
Workout Length:
4 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Barbell Push Press--60
Thighs
Seated Machine Leg Press--60
--60
Lying Leg Curls--60
Calves
Seated Calf Raises--60
Chest
Barbell Bench Press--60
Back
Machine Seated Rows--60
Lower Back
Machine Low Back Extensions--60
Abs
Mountain Climbers--30
Russian Twist with Overhead Press--30
Machine Crunches--30
Swiss Ball Leg Lifts--30
Biceps
Standing Dumbbell Curls--60
Triceps
Triceps Bench Dips--60
Thighs
Dumbbell Squats--60
Shoulders
Barbell Push Press--60
Thighs
Seated Machine Leg Press--60
--60
Lying Leg Curls--60
Calves
Seated Calf Raises--60
Chest
Barbell Bench Press--60
Back
Machine Seated Rows--60
Lower Back
Machine Low Back Extensions--60
Abs
Mountain Climbers--30
Russian Twist with Overhead Press--30
Machine Crunches--30
Swiss Ball Leg Lifts--30
Biceps
Standing Dumbbell Curls--60
Triceps
Triceps Bench Dips--60
Thighs
Dumbbell Squats--60
Shoulders
Barbell Push Press--60
Thighs
Seated Machine Leg Press--60
--60
Lying Leg Curls--60
Calves
Seated Calf Raises--60
Chest
Barbell Bench Press--60
Back
Machine Seated Rows--60
Lower Back
Machine Low Back Extensions--60
Abs
Mountain Climbers--30
Russian Twist with Overhead Press--30
Machine Crunches--30
Swiss Ball Leg Lifts--30
Biceps
Standing Dumbbell Curls--60
Triceps
Triceps Bench Dips--60
Thighs
Dumbbell Squats--60
Shoulders
Barbell Push Press--60
Thighs
Seated Machine Leg Press--60
--60
Lying Leg Curls--60
Calves
Seated Calf Raises--60
Chest
Barbell Bench Press--60
Back
Machine Seated Rows--60
Lower Back
Machine Low Back Extensions--60
Abs
Mountain Climbers--30
Russian Twist with Overhead Press--30
Machine Crunches--30
Swiss Ball Leg Lifts--30
Biceps
Standing Dumbbell Curls--60
Triceps
Triceps Bench Dips--60
Thighs
Dumbbell Squats--60

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