JIM'S #07

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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:

Jim1 on May 11, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Abs

Workout Length:

14 days

Workout Days:

Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	45 lbs.	10	60
	55 lbs.	10	60
	65 lbs.	5	60
Pec Deck Flyes	135 lbs.	10	60
	155 lbs.	8	60
Back
Bent-Over Barbell Rows	155 lbs.	7	60
	155 lbs.	7	60
	155 lbs.	7	60
	205 lbs.	2	60
	155 lbs.	7	60
	155 lbs.	7	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2 miles	20	-

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Burpees	-	35	60
Abs
Crunches	-	35	30
Chest
Barbell Bench Press	100 lbs.	10	60
	220 lbs.	20	60
	250 lbs.	30	60

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