BOB'S WO

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:

rharter23 on January 23, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Extensions	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Abs
Hanging Leg Raises	-	10	30
	-	10	30
	-	10	30
Machine Side Twists	-	50	30
	-	50	30
Crunches	-	30	30
	-	30	30
Machine Crunches	10 lbs.	15	30
	10 lbs.	15	30
	10 lbs.	15	30
	10 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	0	-
Treadmill Running	0.500 miles	0	-
Cybex Arc Trainer	0.000 miles	0	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	120 lbs.	13	60
	120 lbs.	13	60
	170 lbs.	2	60
Back
Machine Seated Rows	85 lbs.	13	60
	85 lbs.	13	60
Wide-Grip Front Pulldowns	85 lbs.	13	60
	85 lbs.	13	60
Shoulders
Machine Shoulder Press	70 lbs.	13	60
	70 lbs.	13	60
Thighs
Seated Machine Leg Press	90 lbs.	13	60
	90 lbs.	13	60
Leg Extensions	70 lbs.	13	60
	70 lbs.	13	60
Seated Leg Curls	20 lbs.	13	60
	20 lbs.	13	60
Biceps
Machine Preacher Curls	40 lbs.	13	60
	40 lbs.	13	60
Triceps
Machine Triceps Extensions	50 lbs.	13	60
	50 lbs.	13	60
Abs
Machine Crunches	10 lbs.	20	30
	10 lbs.	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	0	-
Treadmill Running	0.500 miles	0	-
Cybex Arc Trainer	0.000 miles	0	-

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