This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
jab30buck
Rating:
 Unrated
Created By:
jab30buck on October 28, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Back, Lower Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bent-Over Barbell Rows135 lbs.660
145 lbs.660
155 lbs.660
Cable Chop (Woodchopper)60 lbs.860
70 lbs.860
80 lbs.860
Lat Pulldown with Neutral Grip90 lbs.660
110 lbs.660
130 lbs.660
Standing Cable Pulldowns140 lbs.660
160 lbs.660
180 lbs.660
Lower Back
Back Extensions-1060
-1060
-1060
Deadlifts225 lbs.660
275 lbs.660
315 lbs.660
Abs
Barbell Rollout75 lbs.2030
75 lbs.2030
75 lbs.2030
Cable Crunches50 lbs.1530
60 lbs.1530
Dumbbell Side Bends45 lbs.1030
45 lbs.1030
55 lbs.1030
55 lbs.1030
Hanging Knee Tucks-1530
-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer2.500 miles30-

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