DADDY DAUGHTER

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:

Craig285 on March 15, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Description

Volleyball

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Hanging Leg Raises	-	10	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
Side Crunches	-	25	20
Thighs
Angled Leg Press	360 lbs.	12	60
	360 lbs.	12	60
Chest
Machine Chest Press	140 lbs.	12	60
	140 lbs.	12	60
Thighs
Hip Abduction Machine	140 lbs.	12	60
	140 lbs.	12	60
Back
Wide-Grip Front Pulldowns	120 lbs.	12	60
	120 lbs.	12	60
Thighs
Hip Adduction Machine	140 lbs.	12	60
	140 lbs.	12	60
Chest
Dumbbell Flyes	30 lbs.	12	60
	30 lbs.	12	60
Thighs
Leg Extensions	140 lbs.	12	60
	140 lbs.	12	60
Back
T-Bar Rows	90 lbs.	12	60
	90 lbs.	12	60
Thighs
Lying Leg Curls	120 lbs.	12	60
	120 lbs.	12	60
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	12	60
	25 lbs.	12	60
Forearms
Weight Roll-Ups	25 lbs.	12	60
	25 lbs.	12	60
Lower Back
Back Extensions	-	12	60
	-	12	60
Shoulders
Front Dumbbell Raises	20 lbs.	12	60
	20 lbs.	12	60
Triceps
Triceps Cable Pushdowns	80 lbs.	12	60
	80 lbs.	12	60
Shoulders
Lateral Dumbbell Raises	12 lbs.	12	60
	12 lbs.	12	60
Trapezius
Dumbbell Upright Rows	35 lbs.	12	60
	35 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-
Volleyball	0.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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