CARRIGAN IS GOING TO BEAT KATHLEENS BUTT

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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Rating:
 Unrated
Created By:
pooted123096 on August 13, 2010
Users:
0 
Comments:
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Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Thighs, Biceps, Shoulders, Calves, Chest, Back, Triceps, Forearms, Lower Back, Trapezius
Workout Length:
3 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches--30
Bench Knee Tucks--30
Thighs
Angled Leg Press--60
Biceps
Standing Alternate Dumbbell Curls--60
Shoulders
Seated Dumbbell Press--60
Abs
Bicycle Crunches--30
Shoulders
Seated Dumbbell Press--60
Abs
Incline Sit-Ups--30
Sit-Ups--30
Side Jackknifes--30
--30
Medicine Ball Side-to-Side Shuffle--30
Biceps
Seated Hammer Curls--60
EZ Curl Bar Curls--60
Suicide Curls--60
Zottman Curl--60
Prone Dumbbell Curl--60
Split Stance Curl to Press--60
Calves
Standing Calf Raises--60
Standing Barbell Calf Raises--60
Seated Barbell Calf Raises--60
Standing Calf Raise (no weight)--60
Chest
Flat Bench Dumbbell Flyes--60
Pec Deck Flyes--60
Machine Chest Press--60
Burpees--60
Pushups: Close-Grip--60
Pushups: Wide-Grip--60
Dumbbell Chest Press: Alternating--60
Pushup Hold--60
Spiderman Pushup--60
Hindu Pushup--60
Swiss-Ball Pushup--60
Dumbbell Bench Press: Speed--60
Plank to Pushup--60
Back
Seated Cable Rows--60
Machine Seated Rows--60
Chinup--60
Standing Dumbbell Rows--60
Kettlebell Russian Two-Hand Swing--60
Clean with Front Squat--60
Thighs
Leg Extensions--60
Hip Abduction Machine--60
Hack Squats--60
Stiff-Legged Dumbbell Deadlifts--60
Squats: Body Weight--60
Duck Hack Squats--60
Dumbbell Step Ups--60
Lunges: Front to Balance--60
Leg Curl on Swiss Ball--60
Jump Squats: Body Weight--60
Step-Ups--60
Prisoner Squats--60
Overhead Squat--60
Single-Leg Deadlift--60
Dumbbell Squat Thrusters--60
Triceps
Triceps Bench Dips--60
Close-Grip Bench Press--60
Forearms
Bar Hold--60
Barbell Reverse Wrist Curls--60
Lower Back
Back Extension: Ground--60
Plate Good Morning--60
Reverse Hyperextension--60
Trapezius
Medicine Ball Drop Under--60
Shoulders
Cross-Body Cable Raises--60
30 Degree Dumbbell Raises--60
Barbell Push Press--60
Standing Shoulder Press, Single-Leg--60

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