1JC WORKOUT 7

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:

joncarlo99111 on January 18, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Back, Shoulders, Biceps, Abs, Lower Back

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	max	60
	140 lbs.	max	60
Dumbbell Flyes	35 lbs.	max	60
	35 lbs.	max	60
Back
Reverse Fly	35 lbs.	max	60
	35 lbs.	max	60
Shoulders
Seated Barbell Front Press	140 lbs.	max	60
	140 lbs.	max	60
Biceps
Barbell Preacher Curls	140 lbs.	max	60
	140 lbs.	max	60
Abs
Roman Chair Sit-Ups	-	20	60
	-	15	60
Lower Back
Back Extensions	-	max	60
	-	10	60

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 3%	0.000 miles	0	-

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