BROCK WEEK 1ONE

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:
BHiggs on January 12, 2014
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Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Thighs, Calves, Back, Biceps, Abs, Chest, Triceps, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Squats: Body Weight-2560
Forward Lunges-2560
Butt Lift (Bridge)-2560
Barbell Squats135 lbs.1560
Calves
Seated Calf Raises90 lbs.1560
BackWide-Grip Front Pulldowns60 lbs.1560Machine Seated Rows60 lbs.1560Wide Grip Front Chin-Ups-1560Dumbbell Row65 lbs.1560BicepsStanding Barbell Curls35 lbs.1560Seated Hammer Curls35 lbs.1560EZ Curl Bar Curls45 lbs.1560Barbell Preacher Curls45 lbs.1560AbsBicycle Crunches-2530Crunches-2530ThighsSquats: Body Weight-2560Forward Lunges-2560Butt Lift (Bridge)-2560Barbell Squats135 lbs.1560CalvesSeated Calf Raises90 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Walk: Incline 10%0 miles0-
Treadmill Walk: Incline 10%0 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Walk: Incline 10%0 miles0-

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