DAN'S REAL DEAL HYBRID

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:

danielkeller5 on June 06, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Description

This was moved to focus more on cardio and strength training for the real people in the world that do not have 10 hours to sit around a gym!

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide Grip Front Chin-Ups	-	10	120
	-	10	120
	-	10	120
	-	10	120
	-	10	120
	-	10	120
Bent-Over Barbell Rows	75 lbs.	15	120
	95 lbs.	10	120
	135 lbs.	6	120
	135 lbs.	6	120
Seated Cable Rows	65 lbs.	15	120
	75 lbs.	12	120
	80 lbs.	10	120
	90 lbs.	8	120
One-Arm Dumbbell Bent-Over Rows	45 lbs.	15	120
	50 lbs.	12	120
	55 lbs.	8	120
	60 lbs.	6	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
2 mile run	0.000 miles	0	-
	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	30 lbs.	30	120
	40 lbs.	20	120
	60 lbs.	10	120
	70 lbs.	8	120
	80 lbs.	6	120
	80 lbs.	4	120
Barbell Squats	225 lbs.	10	120
	225 lbs.	10	120
	225 lbs.	10	120
Angled Leg Press	165 lbs.	30	120
	255 lbs.	24	120
	275 lbs.	18	120
	295 lbs.	12	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
2 mile run	0.000 miles	0	-

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