CHAD

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:

chadstuart on July 18, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Biceps, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	225 lbs.	10	60
	205 lbs.	12	60
	205 lbs.	12	60
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Pec Deck Flyes	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
Incline Barbell Press	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Incline Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Cable Crossovers	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Decline Barbell Press	225 lbs.	10	60
	225 lbs.	10	60
	225 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical- CrossTRainer	3.000 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	65 lbs.	12	10
	75 lbs.	12	10
	85 lbs.	10	10
Seated Hammer Curls	35 lbs.	10	10
	35 lbs.	10	10
	35 lbs.	10	10
Incline Dumbbell Curls	25 lbs.	10	10
	25 lbs.	10	10
	25 lbs.	10	10
Standing Hammer Curls	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Back
Seated Cable Rows	105 lbs.	10	60
	105 lbs.	10	60
	105 lbs.	10	60
Close-Grip Pulldowns	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Machine Seated Rows	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical Trainer	3.200 miles	30	-

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