EVERYOTHER DAY WORKOUT PROGRAM.

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:

lherring on March 31, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

This workout is attended to be done everyother day. It's focus is to build muscle and endurance

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	12	60
	135 lbs.	12	60
	135 lbs.	12	60
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Incline Dumbbell Press	115 lbs.	12	60
	115 lbs.	12	60
	115 lbs.	12	60
Incline Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Decline Barbell Press	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
Triceps
Close-Grip Bench Press	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Triceps Cable Pushdowns	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Triceps Bench Dips	-	15	60
	-	15	60
	-	15	60
Single-Arm Reverse-Grip Pushdown	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Abs
Sit-Ups	-	25	30
	-	25	30
Hanging Knee Tucks	-	25	30
	-	25	30
Crunch Twists	-	25	30
	-	25	30
Side Jackknifes	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	15	-
Elliptical Trainer	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	-	12	60
	-	12	60
	-	12	60
One-Arm Dumbbell Bent-Over Rows	-	10	60
	-	10	60
	-	10	60
Seated Cable Rows	-	12	60
	-	12	60
	-	12	60
Seated Cable Rows: Overhead	-	10	60
	-	10	60
	-	10	60
Biceps
Standing Barbell Curls	-	12	60
	-	12	60
	-	12	60
Incline Dumbbell Curls	-	10	60
	-	10	60
	-	10	60
Barbell Preacher Curls	-	12	60
	-	12	60
	-	12	60
Single-Arm Preacher Hammer Curl	-	10	60
	-	10	60
	-	10	60
Abs
Leg Raises	-	25	30
	-	25	30
V Sit-Ups	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30
Crunch Twists	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-
Stretching	0.000 miles	0	-

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lherring
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