ABBOTT

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:

dabbott09 on October 15, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Back, Abs, Chest, Thighs, Triceps

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Description

3-Days a week, 5k run followed by circuit of core, chest, and leg exercises.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Ups	-	6	60
Abs
Knee-Up Crunches	-	30	30
Chest
Pushups	-	30	60
Thighs
Single-Leg Squat	-	20	60
Abs
Hanging Leg Raises	-	15	30
Triceps
Pushups: Close Grip	-	20	60
Abs
Side-Ups	-	15	30
	-	15	30
Thighs
Side-to-Side Hops	-	100	60
Chest
Hindu Pushup	-	15	60
Abs
Heels To Heaven	-	30	30
Back
Chinup	-	8	60
Thighs
Forward Lunges	-	50	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	3.1 miles	21	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Ups	-	6	60
Abs
Knee-Up Crunches	-	30	30
Chest
Mechanical Change Pushup	-	50	60
Thighs
Squats: Body Weight	-	40	60
Abs
Hanging Leg Raises	-	15	30
Triceps
Pushups: Close Grip	-	20	60
Abs
Side Jackknifes	-	30	30
	-	30	30
Thighs
Split Jumps	-	50	60
Chest
Hand Touches	-	20	60
Abs
Double Hip Extension	-	15	30
Back
Chinup	-	8	60
Thighs
Wall Sits	-	60	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	3.1 miles	21	-

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