GROWTH PLAN

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:

Dadof2 on February 08, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	-	-	120
	-	-	120
	-	-	120
Machine Incline Chest Press	-	-	120
	-	-	120
	-	-	120
Decline Barbell Press	-	-	120
	-	-	120
	-	-	120
Pec Deck Flyes	-	-	120
	-	-	120
	-	-	120
Biceps
Concentration Curls	-	-	60
	-	-	60
	-	-	60
Machine Preacher Curls	-	-	60
	-	-	60
	-	-	60
Suicide Curls	-	-	60
	-	-	60
	-	-	60

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	-	-	120
	-	-	120
	-	-	120
	-	-	120
	-	-	120
Lying Leg Curls	-	-	120
	-	-	120
	-	-	120
	-	-	120
Hip Abduction Machine	-	-	120
	-	-	120
	-	-	120
	-	-	120
Hip Adduction Machine	-	-	60
	-	-	60
	-	-	60
Calves
Seated Calf Raises	-	-	60
	-	-	60
	-	-	60
Thighs
Angled Leg Press	-	-	60
	-	-	60
	-	-	60

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

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