DOIN IT

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:

quick77 on March 19, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

Mix of cardio, weight training, and swimming

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	115 lbs.	12	120
	115 lbs.	12	120
	115 lbs.	12	120
Angled Leg Press	220 lbs.	12	90
	220 lbs.	12	90
	220 lbs.	12	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
	80 lbs.	12	90
Lying Leg Curls	75 lbs.	12	90
	75 lbs.	12	90
	75 lbs.	12	90
Calves
Standing Calf Raises	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-
Stairclimbing Machine	0.000 miles	0	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Barbell Front Press	75 lbs.	12	90
	75 lbs.	12	90
	75 lbs.	12	90
Seated Dumbbell Press	40 lbs.	12	90
	40 lbs.	12	90
	40 lbs.	12	90
Trapezius
Barbell Upright Rows	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Triceps
Triceps Cable Pushdowns	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Lying Triceps Extensions	50 lbs.	12	90
	50 lbs.	12	90
	50 lbs.	12	90
Triceps Parallel-Bar Dips	-	20	60
	-	20	60
	-	20	60
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	20	-
Stairclimbing Machine	0.000 miles	20	-

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