SPOONERPLAN

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:

del168 on August 31, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 6

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squat with Dumbbell Curl on Bosu Ball	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
Seated Machine Leg Press	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Lying Leg Curls	70 lbs.	12	90
	70 lbs.	12	90
	70 lbs.	12	90
Leg Extensions	90 lbs.	12	90
	90 lbs.	12	90
	90 lbs.	12	90
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Day 7

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	10	60
Incline Dumbbell Press	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Pec Deck Flyes	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Triceps
Lying Triceps Extensions	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Triceps Cable Pushdowns	60 lbs.	10	60
	60 lbs.	10	60
One-Arm Dumbbell Extensions	10 lbs.	10	60
	10 lbs.	10	60
Triceps Parallel-Bar Dips	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

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