GOLD'S PUMP CLASS

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:

mamariehl3 on August 10, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squat with Dumbbell Curl on Bosu Ball	35 lbs.	max	0
	35 lbs.	25	0
	35 lbs.	25	0
Biceps
Standing Barbell Curls	15 lbs.	max	0
	15 lbs.	25	0
	15 lbs.	25	0
Chest
Barbell Bench Press	15 lbs.	max	0
	15 lbs.	25	0
	15 lbs.	25	0
Back
Bent-Over Barbell Rows	20 lbs.	max	0
	20 lbs.	25	0
	20 lbs.	25	0
Cleans	20 lbs.	max	20
	20 lbs.	4	20
	20 lbs.	4	20
	20 lbs.	4	20
Triceps
One-Arm Dumbbell Kickbacks	8 lbs.	max	0
	8 lbs.	8	0
Shoulders
Lateral Dumbbell Raises	5 lbs.	max	20
	5 lbs.	10	20
Lateral Raise and Rear Lateral Raise	5 lbs.	max	20
	5 lbs.	10	20
Lower Back
Deadlifts	25 lbs.	max	10
	25 lbs.	20	10
Abs
Crunches	-	12	20
	-	12	20
Triceps
Close-Grip Bench Press	15 lbs.	max	10
	15 lbs.	8	10
Lying Triceps Extensions	15 lbs.	8	20
	15 lbs.	8	20
Thighs
Barbell Lunges	20 lbs.	max	20
	20 lbs.	12	20
	20 lbs.	12	20
	20 lbs.	12	20

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill 2% incline at 4.5MPH	0.000 miles	20	-

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