BODY RIP WORKOUT - ADVANCED

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:
purplebandit on May 14, 2013
Users:
1 (Find someone using this workout plan)
Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Trapezius, Shoulders, Biceps, Triceps, Thighs, Calves, Chest, Back
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description

This intense 7-day plan targets upper and lower body, as well as abs. Most exercises have 4 sets with 10 repetitions. The weight intensity should be the maximum weight you can sustain for the entire 4 sets. If you can still do more repetitions at the end of the final set, then you must increase the weight. 

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Trapezius
Dumbbell Upright Rows17 lbs.1060
17 lbs.1060
17 lbs.1060
Shoulders
Front Dumbbell Raises15 lbs.1060
15 lbs.1060
15 lbs.1060
Reverse Rear Dumbbell Raises15 lbs.1060
15 lbs.1060
15 lbs.1060
Biceps
Standing Alternate Dumbbell Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
Standing Dumbbell Hammer Curls25 lbs.1060
25 lbs.1060
25 lbs.1060
Incline Dumbbell Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
Triceps
Bent-Over Triceps Cable Extension30 lbs.1060
30 lbs.1060
30 lbs.1060
Triceps Cable Pushdowns80 lbs.1060
80 lbs.1060
80 lbs.1060
One-Arm Dumbbell Kickbacks15 lbs.1060
15 lbs.1060
15 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Cardio Warm Up0 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Medium Run0 miles30-

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