BLAIR'S NEW 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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Rating:
 Unrated
Created By:
Blairchap on November 12, 2012
Users:
1 (Find someone using this workout plan)
Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Abs, Back, Thighs, Shoulders, Triceps, Biceps, Lower Back
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Burpees-100
Pushups-50
Abs
Mountain Climbers-200
Back
Pull Ups-50
Abs
Crunches-200
Thighs
Squats: Body Weight-100
Abs
Side Plank Dips-200
Chest
Parallel-Bar Dips-50
Abs
Swiss Ball Front Plank-50
Hanging Leg Raises-50
Thighs
Barbell Squats135 lbs.100
135 lbs.100
135 lbs.100
Shoulders
Standing Dumbbell Press25 lbs.1030
25 lbs.1030
25 lbs.1060
Chest
Barbell Bench Press140 lbs.100
140 lbs.100
140 lbs.100
Back
Bent-Over Barbell Rows35 lbs.1030
35 lbs.1030
35 lbs.1060
Triceps
Lying Triceps Extensions40 lbs.100
40 lbs.100
40 lbs.100
Biceps
Standing Hammer Curls25 lbs.1030
25 lbs.1030
25 lbs.1030
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Interval Cardio0 miles10-
Treadmill Running0 miles20-
Rock Climbing0 miles120-

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