BAD ASS WORKOUT

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:

techtom609 on February 27, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Shoulders, Abs, Thighs, Calves, Biceps, Triceps, Back, Lower Back

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Shoulders
Seated Dumbbell Press	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Abs
Hanging Knee Tucks	-	15	30
	-	15	30
Hanging Leg Raises	-	10	30
	-	10	30
Chest
Machine Chest Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Shoulders
Machine Shoulder Press	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Abs
Machine Crunches	10 lbs.	10	30
	10 lbs.	10	30
	10 lbs.	10	30
Decline Ab Twists	-	20	30
	-	20	30
	-	20	30
Chest
Flat Bench Dumbbell Flyes	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Shoulders
Machine Rear Deltoid Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Chest
Cable Crossovers	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Shoulders
Cross-Body Cable Raises	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Abs
Cable Core Press	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
Chest
Incline Barbell Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	1 miles	7	-
Cool Down	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
Seated Leg Curls	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Calves
Calf Presses	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Thighs
Hip Abduction Machine	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Hip Adduction Machine	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	1 miles	10	-
Cool Down	0 miles	10	-

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techtom609
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