ERRATIC CORE

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:

abcdefg11 on January 04, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Smith Machine Regular Bench Press	70 lbs.	8	60
	70 lbs.	8	60
Back
Wide-Grip Front Pulldowns	90 lbs.	8	60
	90 lbs.	8	60
Shoulders
Seated Dumbbell Press	25 lbs.	8	60
	25 lbs.	8	60
Trapezius
Dumbbell Upright Rows	20 lbs.	8	60
	20 lbs.	8	60
Thighs
Lying Leg Curls	85 lbs.	8	60
	85 lbs.	8	60
Leg Extensions	50 lbs.	8	60
	50 lbs.	8	60
Seated Machine Leg Press	185 lbs.	8	60
	185 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	8	60
	20 lbs.	8	60
Triceps
Machine Triceps Extensions	20 lbs.	8	60
	20 lbs.	8	60
Calves
Seated Calf Raises	130 lbs.	8	60
	130 lbs.	8	60
Abs
Incline Sit-Ups	-	20	30
	-	20	30
Lower Back
Good Mornings	40 lbs.	8	60
	40 lbs.	8	60

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Smith Machine Regular Bench Press	70 lbs.	8	60
	70 lbs.	8	60
Back
Wide-Grip Front Pulldowns	90 lbs.	8	60
	90 lbs.	8	60
Shoulders
Seated Dumbbell Press	25 lbs.	8	60
	25 lbs.	8	60
Trapezius
Dumbbell Upright Rows	20 lbs.	8	60
	20 lbs.	8	60
Thighs
Lying Leg Curls	85 lbs.	8	60
	85 lbs.	8	60
Leg Extensions	50 lbs.	8	60
	50 lbs.	8	60
Seated Machine Leg Press	185 lbs.	8	60
	185 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	8	60
	20 lbs.	8	60
Triceps
Machine Triceps Extensions	20 lbs.	8	60
	20 lbs.	8	60
Calves
Seated Calf Raises	130 lbs.	8	60
	130 lbs.	8	60
Abs
Incline Sit-Ups	-	20	30
	-	20	30
Lower Back
Good Mornings	40 lbs.	8	60
	40 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	10	-

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