1 MONTH STRENGTH PLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Kettlebellguru
Rating:
 Unrated
Created By:
Kettlebellguru on July 03, 2013
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Back, Shoulders, Biceps, Chest, Triceps, Calves, Thighs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Double Kettlebell Swing-60
-60
-60
-60
Dumbbell High Pull-60
-60
-60
-60
Shoulders
Kettlebell Snatch-60
-60
-60
-60
Kettlebell Press-60
-60
-60
-60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Pull Ups--30
--30
--30
--30
TRX Bilateral Row-1030
-1030
--30
Dumbbell Row30 lbs.-0
25 lbs.-0
20 lbs.-60
30 lbs.-0
25 lbs.-0
20 lbs.-60
Biceps
Zottman Curl--30
--30
--30
--60
TRX Biceps Curl--30
--30
--60
Standing Hammer Curls30 lbs.-30
25 lbs.-30
20 lbs.-60
30 lbs.-30
25 lbs.-30
20 lbs.-60
Shoulders
Lateral Raise with External Rotation--30
--30
--60
Back
TRX Reverse Fly--30
--30
--60
Shoulders
Lateral Dumbbell Raises30 lbs.-60
30 lbs.-60
Front Dumbbell Raises30 lbs.-60
30 lbs.-60
Rear Dumbbell Raises30 lbs.-60
30 lbs.-60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Rope0 miles10-

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