FREAKFREELOADERS LEAN AND LARGE PHASE3

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:

freakfreeloader on April 13, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	-	60
	-	-	60
	-	-	60
	-	-	60
Dumbbell Lunges	-	-	60
	-	-	60
	-	-	60
Leg Extensions	-	-	60
	-	-	60
	-	-	60
	-	-	60
Standing Leg Curls	-	-	60
	-	-	60
	-	-	60
	-	-	60
Calves
Seated Calf Raises	-	-	60
	-	-	60
	-	-	60
	-	-	60
Standing Calf Raises	-	-	60
	-	-	60
	-	-	60
	-	-	60
Abs
Side Crunches	-	-	30
	-	-	30
Bicycle Crunches	-	-	30
Leg Raises	-	-	30
Sit-Ups	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	0 miles	0	-
Stretching	0 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Squash/Racquetball	0 miles	0	-
Stretching	0 miles	0	-

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