BACK IN SHAPE

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:

LiftGURU07 on October 03, 2011

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Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Triceps, Thighs, Calves, Shoulders, Trapezius, Back, Biceps

Workout Length:

5 days

Workout Days:

No preference

Tags:

shape, Work-Out, strength

Description

I took a little bit of time off lifting now i want to get some strength back before i try to get more size back.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	6	60
	155 lbs.	15	60
	155 lbs.	15	60
	155 lbs.	15	60
Dumbbell Chest Press: Alternating	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Pushups: Plyometric	-	-	60
	-	-	60
	-	-	60
Parallel-Bar Dips	-	15	60
	-	15	60
	-	15	60
Triceps
Close-Grip Bench Press	135 lbs.	15	60
	135 lbs.	15	60
	135 lbs.	15	60
Lying Triceps Extensions	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Pushups: Close Grip	-	-	60
	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squat with Dumbbell Curl on Bosu Ball	-	-	60
Barbell Lunges	-	-	60
Step Ups: Barbell	-	-	60
Calves
Smith Machine Standing Calf Raise	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
95% Max Sprint (RPE 8)	0 miles	0	-

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