BACK INTO IT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
TedD
Rating:
 Unrated
Created By:
TedD on January 22, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Shoulders, Back, Thighs, Calves, Abs, Lower Back
Description
Use this plan to get back into a routine. Only 2 days a week, you do a total body basic strength plan on Day 1 and a circuit-based bodyweight intense plan on Day 2. Fill in the other days with cardio as desired.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press--60
--60
--60
--60
Incline Barbell Press--60
--60
Triceps
Close-Grip Bench Press--60
--60
Shoulders
Standing Dumbbell Press--60
--60
--60
Back
Wide-Grip Front Pulldowns--60
--60
--60
Seated Cable Rows--60
--60
--60
Thighs
Angled Leg Press--60
--60
--60
Calves
Calf Presses--60
--60
--60
Thighs
Leg Extensions--60
--60
Lying Leg Curls--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles10-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups--60
Back
Chinup--60
Thighs
Single-Leg Squat--60
Chest
Pushups--60
Back
Chinup--60
Thighs
Single-Leg Squat--60
Chest
Pushups--60
Back
Chinup--60
Thighs
Single-Leg Squat--60
Thrusters: Body Weight--60
Split Squat with Front Foot Elevated--60
Thrusters: Body Weight--60
Split Squat with Front Foot Elevated--60
Abs
Crunches--30
Reverse Crunches--30
Lower Back
Back Extension: Ground--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles20-

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