4 WEEK SKINS

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:
argil on January 13, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Biceps, Trapezius, Triceps, Shoulders, Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press135 lbs.1060
135 lbs.860
145 lbs.760
Biceps
Standing Alternate Dumbbell Curls20 lbs.1060
20 lbs.960
25 lbs.860
Trapezius
Barbell Upright Rows60 lbs.1060
60 lbs.1060
70 lbs.860
Triceps
Lying Triceps Extensions50 lbs.1060
50 lbs.1060
55 lbs.860
Shoulders
Standing Dumbbell Press20 lbs.1060
20 lbs.960
25 lbs.860
Back
Wide-Grip Front Pulldowns70 lbs.1060
80 lbs.860
80 lbs.860
Abs
Crunches-20030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-

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