CHUMUPS

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:

chum on January 30, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Biceps, Chest, Triceps

Workout Length:

7 days

Workout Days:

Tuesday, Wednesday, Friday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Mountain Climbers	-	24	30
	-	24	30
Bridge (Plank)	-	-	30
	-	-	30
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	10	60
	15 lbs.	10	60
Suicide Curls	15 lbs.	10	60
	15 lbs.	10	60
Seated Hammer Curls	15 lbs.	10	60
	15 lbs.	10	60
Chest
Pushups	-	12	60
	-	12	60
Pushups: Wide-Grip	-	10	60
	-	10	60
Parallel-Bar Dips	-	15	60
	-	15	60
Triceps
Triceps Bench Dips	-	12	60
	-	12	60
Pushups: Close Grip	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking up and down stairs	0 miles	0	-

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