ENHANCED PLAN

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:

ewcrawford on January 29, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Forearms, Thighs, Calves, Chest, Triceps, Abs

Description

Here is my modified plan.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Face Pull	-	-	60
	-	-	60
Lat Pulldown with Neutral Grip	-	-	60
Forearms
Dumbbell Wrist Curls	-	-	60
Thighs
Leg Extensions	-	-	60
Lying Leg Curls	-	-	60
Sissy Squats	-	-	60
Calves
Calf Presses	-	-	60
Seated Dumbbell Calf Raises	-	-	60
Chest
Dumbbell Flyes	-	-	60
Machine Chest Press	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Basketball	0.000 miles	10	-
Easy Ride	0.000 miles	10	-
Easy Run	0.000 miles	10	-
Long Run	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
Decline Barbell Press	100 lbs.	11	60
	100 lbs.	11	60
	100 lbs.	11	60
Triceps
Lying Triceps Extensions	55 lbs.	8	60
	55 lbs.	8	60
One-Arm Dumbbell Kickbacks	12 lbs.	12	60
	12 lbs.	12	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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