BRIAN72956 WORKOUT ROUTINE

Use this Workout Plan

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:

Brian72956 on February 07, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

Mon/Tue & Thur/Fri on days for weights and cardio. Wed & Sat cardio only. Do what you can as far as weights and exercises, but keep pace up for endurance and toning. Rest 2-3 min between weight exercises and 1-2 minutes between ab exercises.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Incline Dumbbell Flyes	26 lbs.	10	60
	26 lbs.	10	60
	26 lbs.	10	60
Back
Bent-Over Barbell Rows	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Shoulders
Seated Barbell Front Press	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Lateral Dumbbell Raises	26 lbs.	10	60
	26 lbs.	10	60
	26 lbs.	10	60
Trapezius
Barbell Shrugs	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Abs
Reverse Crunches	-	30	30
	-	30	30
	-	-	30
Crunches	-	30	30
	-	30	30
	-	30	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Incline Dumbbell Curls	36 lbs.	10	60
	36 lbs.	10	60
	36 lbs.	10	60
Triceps
Close-Grip Bench Press	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
One-Dumbbell Triceps Extensions	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Thighs
Barbell Squats	85 lbs.	10	60
	85 lbs.	10	60
	85 lbs.	10	60
Leg Extensions	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Lying Leg Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Calves
Standing Calf Raises	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Seated Calf Raises	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Thighs
Dumbbell Lunges	26 lbs.	10	60
	26 lbs.	10	60
	26 lbs.	10	60

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

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