RICHW8T 1

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:

richw8t on October 02, 2018

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

2 days

Workout Days:

No preference

Tags:

#fat cutter, #muscle builder

Description

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Back
Wide-Grip Front Pulldowns	145 lbs.	12	-	0
Abs
Machine Crunches	285 lbs.	15	-	0
	285 lbs.	15	-	0
Thighs
Leg Extensions	145 lbs.	15	-	0
Lying Leg Curls	98 lbs.	15	-	0
Abs
Crunches	-	15	-	0
Shoulders
Machine Shoulder Press	88 lbs.	12	-	0
Thighs
Hip Abduction Machine	150 lbs.	15	-	0
Hip Adduction Machine	140 lbs.	15	-	0
Lower Back
Machine Low Back Extensions	265 lbs.	20	-	0
Back
Machine Seated Rows	165 lbs.	15	-	0
Trapezius
Dumbbell Shrugs	80 lbs.	12	-	0
Chest
Cable Crossovers	145 lbs.	15	-	0
Shoulders
Machine Lateral Raises	-	max	-	0
Chest
Burpees	-	6	-	0
Abs
Rotary Torso Machine	68 lbs.	24	-	0
Triceps
Machine Triceps Press	165 lbs.	15	-	0
Biceps
Bowflex: Seated Biceps Curl	65 lbs.	12	-	0
Forearms
Barbell Wrist Curls	50 lbs.	12	-	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
30 min Elliptical	0 miles	20	0

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