CRUNCHONTHEGO

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:

Goojets25 on May 23, 2012

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Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

1 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
	-	15	30
Side Crunches	-	15	30
	-	15	30
Bicycle Crunches	-	15	30
	-	15	30
Reverse Crunches	-	15	30
	-	15	30
Back
Superband Pulldown	-	-	60
	-	-	60
Seated Cable Rows	-	-	60
	-	-	60
Back Extension with Lower Trap Raise	-	-	60
	-	-	60
Biceps
Standing Barbell Curls	-	-	60
Concentration Curls	-	-	60
	-	-	60
Calves
Standing Calf Raises	-	-	60
	-	-	60
Standing Calf Raise (no weight)	-	-	60
	-	-	60
Chest
Barbell Bench Press	-	-	60
	-	-	60
	-	-	60
Decline Barbell Press	-	-	60
	-	-	60
Pushups	-	-	60
	-	-	60
Forearms
Weight Roll-Ups	-	1	60
	-	1	60
	-	1	60
Lower Back
Back Extension: Ground	-	-	60
	-	-	60
Shoulders
Seated Dumbbell Press	-	-	60
	-	-	60
Front Dumbbell Raises	-	-	60
	-	-	60
Lateral Dumbbell Raises	-	-	60
	-	-	60
Thighs
Barbell Squats	-	-	60
	-	-	60
Dumbbell Lunges	-	-	60
	-	-	60
Trapezius
Medicine Ball Slam	-	-	60
	-	-	60
Cable Upright Rows	-	-	60
	-	-	60
Triceps
Lying Triceps Extensions	-	-	60
	-	-	60
Machine Triceps Extensions	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	30	-
Easy Run	0 miles	30	-

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