2WEEKS+1XFACTOR CYCLE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
ryan23 on October 03, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Biceps, Triceps, Abs, Back, Thighs, Lower Back, Chest, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls20 lbs.20120
40 lbs.15120
55 lbs.8120
60 lbs.6120
65 lbs.4120
Barbell Preacher Curls45 lbs.10120
50 lbs.8120
55 lbs.6120
60 lbs.4120
Standing Alternate Dumbbell Curls25 lbs.10120
25 lbs.8120
30 lbs.6120
30 lbs.6120
Seated Hammer Curls20 lbs.12120
20 lbs.10120
25 lbs.6120
25 lbs.4120
Triceps
Triceps Cable Pushdowns30 lbs.20120
35 lbs.15120
40 lbs.12120
45 lbs.10120
45 lbs.8120
Lying Triceps Extensions25 lbs.25120
35 lbs.15120
45 lbs.10120
50 lbs.8120
Triceps Parallel-Bar Dips-15120
-12120
-10120
-8120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide Grip Front Chin-Ups-10120
-10120
-10120
-10120
-10120
-10120
Bent-Over Barbell Rows40 lbs.15120
50 lbs.10120
65 lbs.6120
65 lbs.6120
Seated Cable Rows65 lbs.15120
75 lbs.12120
80 lbs.10120
90 lbs.8120
One-Arm Dumbbell Bent-Over Rows25 lbs.15120
30 lbs.12120
35 lbs.8120
35 lbs.6120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-

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