BOLTE1

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:

Bolt on January 02, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Back, Chest, Shoulders, Biceps, Forearms

Workout Length:

7 days

Workout Days:

Sunday, Monday, Wednesday, Friday, Saturday

Description

Its a start, and I also play competitive volleyball on Saturdays, so I'm not sure how to keep this going

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	50	30
Reverse Crunches	-	50	30
Bicycle Crunches	-	40	30
Back
Reverse Fly	20 lbs.	20	60
Cross-Bench Dumbbell Pullovers	20 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	30 lbs.	20	60
Incline Dumbbell Press	40 lbs.	25	60
Dumbbell Bench Press	45 lbs.	20	60
Shoulders
Front Dumbbell Raises	15 lbs.	20	60
Rear Dumbbell Raises	25 lbs.	20	60
Biceps
Seated Hammer Curls	25 lbs.	30	60
Concentration Curls	20 lbs.	30	60
Suicide Curls	20 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	20	-

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