GETTING SWOLE!

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

bdconstable on September 04, 2013

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Thighs, Shoulders, Back, Triceps, Biceps, Abs, Chest

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	300 lbs.	6	0
Lying Leg Curls	70 lbs.	6	0
Shoulders
Seated Dumbbell Press	45 lbs.	6	0
Back
Wide-Grip Front Pulldowns	130 lbs.	6	0
Triceps
Rope Extensions	65 lbs.	6	0
Biceps
EZ Curl Bar Curls	70 lbs.	6	120
Thighs
Angled Leg Press	230 lbs.	10	0
Lying Leg Curls	55 lbs.	10	0
Abs
Hanging Knee Tucks	-	20	120
Shoulders
Seated Dumbbell Press	35 lbs.	10	0
Back
Wide-Grip Front Pulldowns	105 lbs.	10	0
Abs
Reverse Crunches	-	20	120
Biceps
Barbell One-Arm Biceps Curl	25 lbs.	8	0
Triceps
Bent-Over Triceps Cable Extension	65 lbs.	6	0
Abs
Bench Crunches	-	20	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	0	-
85% Max Sprint (RPE 6)	0.000 miles	0	-
Active Rest - Jog (RPE 2)	0.000 miles	0	-
85% Max Sprint (RPE 6)	0.000 miles	0	-
Active Rest - Jog (RPE 2)	0.000 miles	0	-
85% Max Sprint (RPE 6)	0.000 miles	0	-
Active Rest - Jog (RPE 2)	0.000 miles	0	-
Cool Down	0.000 miles	0	-

No comments have been posted yet.