GQ BUSTER

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:

DMarq on March 12, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Back, Biceps, Abs, Chest

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Saturday

Description

Got these out of men's fitness feb 2012 issue...

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Dumbbell Single-Arm Alternating Clean	30 lbs.	24	120
	40 lbs.	20	120
	45 lbs.	16	120
Biceps
Standing Overhead Cable Curls	40 lbs.	24	120
	50 lbs.	20	120
	60 lbs.	16	120
Back
Pull Ups	-	10	120
	-	10	120
Abs
Swiss Ball Front Plank	-	15	30
	-	15	30
Bicycle Crunches	-	75	30
	-	75	30
Hanging Knee Raise with Twist	-	10	30
	-	8	30
	-	6	30
Hanging Knee Tucks	-	5	30
	-	4	30
	-	3	30
Reverse Crunches	-	15	30
	-	15	30
Chest
Clapping Push-Up with Two Medicine Balls	-	12	60
	-	10	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	30	-

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