TUESDAY

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

kaha on March 08, 2011

Users:

1 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength Training Only

Workout Type:

Endurance

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Abs, Shoulders

Description

Tuesday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	0
	-	25	15
Bench Knee Tucks	-	10	15
	-	10	15
	-	10	25
	-	10	30
Side Crunches	-	10	15
	-	10	15
	-	10	25
	-	10	30
Bicycle Crunches	-	10	15
	-	10	15
	-	10	25
	-	10	30
Ball Crunches	-	10	15
	-	10	15
	-	10	25
	-	10	30
Leg Raises	-	10	15
	-	10	15
	-	10	25
	-	10	30
Sit-Ups	-	10	30
	-	10	30
	-	10	30
	-	10	30
Dumbbell Side Bends	-	10	30
	-	10	30
	-	10	30
	-	10	30
Bridge (Plank)	-	10	30
	-	10	30
	-	10	30
	-	10	30
V Sit-Ups	-	10	30
	-	10	30
	-	10	30
	-	10	30
Knee to Chest Crunches	-	10	30
	-	10	30
	-	10	30
	-	10	30
Medicine Ball Rotations	-	10	30
	-	10	30
	-	10	30
	-	10	30
Side-Ups	-	10	30
	-	10	30
	-	10	30
	-	10	30
Medicine Ball V Sit-Ups	-	10	30
	-	10	30
	-	10	30
	-	10	30
L-Sit with Hold	-	10	30
	-	10	30
	-	10	30
	-	10	30
Swiss Ball Jackknife Rotation	-	10	30
	-	10	30
	-	10	30
	-	10	30
Cable Crunches	-	10	30
	-	10	30
	-	10	30
	-	10	30
Weighted Crunch	-	10	30
	-	10	30
	-	10	30
	-	10	30
Russian Twist	-	10	30
	-	10	30
	-	10	30
	-	10	30
Shoulders
Front Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Seated Barbell Front Press	-	10	60
	-	10	60
	-	10	60
	-	10	60
Standing Dumbbell Press	-	10	60
	-	10	60
	-	10	60
	-	10	60
Rear Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
	-	10	60
Lateral Cable Raises	-	10	60
	-	10	60
	-	10	60
	-	10	60
Front Cable Raises	-	10	60
	-	10	60
	-	10	60
	-	10	60
30 Degree Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
	-	10	60
Twisting Dumbbell Shoulder Press	-	10	60
	-	10	60
	-	10	60
	-	10	60
Decline or Braced Dumbbell Row	-	10	60
	-	10	60
	-	10	60
	-	10	60
Reverse Rear Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
	-	10	60
Rear Dumbbell Raises, Thumbs Pointing Out	-	10	60
	-	10	60
	-	10	60
	-	10	60
Plate Pickup Overhead Lift	-	10	60
	-	10	60
	-	10	60
	-	10	60
Lateral Raise with External Rotation	-	10	60
	-	10	60
	-	10	60
	-	10	60
Dumbbell Push Press	-	10	60
	-	10	60
	-	10	60
	-	10	60
Kneeling Prone Scaption on Swiss Ball	-	10	60
	-	10	60
	-	10	60
	-	10	60
Alternating Prone Abduction on Swiss Ball	-	10	60
	-	10	60
	-	10	60
	-	10	60
Medicine Ball: Alternating Scoop Toss	-	10	60
	-	10	60
	-	10	60
	-	10	60

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TUESDAY

Workout Routine Sample

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