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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:

blackstar_six66 on December 19, 2009

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Comments:

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Back, Lower Back, Abs, Biceps, Trapezius, Triceps, Shoulders

Description

this works mostly upper body, my work takes care of lower lol

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Back
Close-Grip Pulldowns	130 lbs.	10	60
	130 lbs.	10	60
	130 lbs.	10	60
	130 lbs.	10	60
	130 lbs.	10	60
Lower Back
Machine Low Back Extensions	150 lbs.	10	60
	150 lbs.	10	60
	150 lbs.	10	60
Abs
Bench Knee Tucks	-	10	30
Crunches	-	10	30
	-	10	30
Biceps
Machine Preacher Curls	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Trapezius
Barbell Upright Rows	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Triceps
Triceps Cable Pushdowns	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Biceps
Suicide Curls	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Triceps
Bent-Over Triceps Cable Extension	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Trapezius
Dumbbell Shrugs	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Shoulders
Front Cable Raises	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Lateral Cable Raises	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Machine Shoulder Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
	-	-	60
Rear Cable Raises	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Chest
Cable Crossovers	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Incline Barbell Press	105 lbs.	10	60
	105 lbs.	10	60
	105 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	1.700 miles	30	-

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