AMSTELHOF

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:

JoostBuskermole on May 23, 2016

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Chest, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Wide-Grip Front Pulldowns	27 lbs.	10	60
	27 lbs.	10	60
	27 lbs.	10	60
	27 lbs.	10	60
Chest
Barbell Bench Press	9 lbs.	10	60
	18 lbs.	8	60
	23 lbs.	8	100
	27 lbs.	7	120
	27 lbs.	7	120
	27 lbs.	7	120
Incline Dumbbell Press	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Dumbbell Bench Press	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Biceps
Dumbbell Bicep Curls: Single-Leg	7 lbs.	8	60
	7 lbs.	8	60
	7 lbs.	8	60
	7 lbs.	8	60
Cable Curls	18 lbs.	12	60
	18 lbs.	12	60
	18 lbs.	12	60
	18 lbs.	12	60
Triceps
Triceps Cable Pushdowns	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Incline Dumbbell Press	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Biceps
Barbell One-Arm Biceps Curl	7 lbs.	8	60
	7 lbs.	8	60
	7 lbs.	8	60
	7 lbs.	8	60
Standing Cable Bicep Curls: Alternating	18 lbs.	12	60
	18 lbs.	12	60
	18 lbs.	12	60
	18 lbs.	12	60
Triceps
Triceps Cable Pushdowns	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	0

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