GET RIPPED AND LEAN 12 WEEKS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
mcampbell23 on March 06, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Expert
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Abs, Triceps, Biceps, Thighs, Calves, Chest, Lower Back
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Standing Barbell Press150 lbs.645
150 lbs.645
135 lbs.1045
135 lbs.1045
135 lbs.1245
Modified Lateral Dumbbell Raises35 lbs.645
35 lbs.645
30 lbs.1045
30 lbs.1045
30 lbs.1245
Trapezius
Barbell Upright Rows-645
-645
-1045
-1045
-1245
Shoulders
Rear Dumbbell Raises-645
-645
-1045
-1045
-1245
Trapezius
Barbell Shrugs-645
-645
-1045
-1045
-1245
Abs
Weighted Crunch25 lbs.1030
25 lbs.1030
25 lbs.2030
Bicycle Crunches-1030
-1030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Stationary Bike0 miles30
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
Dumbbell Lying Triceps Extensions-645
-645
-1045
-1045
-1245
Triceps Cable Pushdowns-645
-645
-1045
-1045
-1245
One-Dumbbell Triceps Extensions-645
-645
-1045
-1045
-1245
Biceps
Standing Barbell Curls-645
-645
-1045
-1045
-1245
Incline Dumbbell Curls-645
-645
-1045
-1045
-1245
Barbell Preacher Curls-645
-645
-1045
-1045
-1245
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Outdoor Running0 miles40

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