HARDCORE 2013

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:

nykii2006 on February 17, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Friday, Saturday

Description

weekly 5 day workout plan, with 2 rest days. designed to increase weight on a weekly basis.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	12	60
Wide-Grip Front Pulldowns	35 lbs.	12	60
Seated Cable Rows	20 lbs.	12	60
Close-Grip Pulldowns	35 lbs.	12	60
Bent-Over Barbell Rows	45 lbs.	12	60
Wide Grip Front Chin-Ups	-	10	60
Wide-Grip Behind-The-Neck Pulldowns	30 lbs.	12	60
Reverse Fly	20 lbs.	12	60
T-Bar Rows	25 lbs.	12	60
Chinup	-	10	60
Pull Ups	-	10	60
Sumo Deadlift	45 lbs.	12	60
Shoulders
Seated Dumbbell Press	15 lbs.	12	60
Seated Barbell Front Press	20 lbs.	12	60
Standing Dumbbell Press	15 lbs.	12	60
Lateral Dumbbell Raises	5 lbs.	15	60
Standing Barbell Press	35 lbs.	15	60
Dumbbell Arnold Shoulder Press	15 lbs.	12	60
Barbell Front Raise	25 lbs.	12	60
Trapezius
EZ Bar Upright Rows	25 lbs.	12	60
Abs
Side Crunches	-	20	30
Flutter Kicks	-	50	30
Hanging Leg Raises	-	15	30
Incline Sit-Ups	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	1 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	50 lbs.	12	60
	55 lbs.	10	60
	60 lbs.	10	60
	65 lbs.	10	60
	70 lbs.	10	60
	75 lbs.	10	60
	80 lbs.	10	60
Flat Bench Dumbbell Flyes	20 lbs.	12	60
Incline Dumbbell Press	20 lbs.	12	60
Pushups	-	20	60
Incline Barbell Press	45 lbs.	12	60
	50 lbs.	10	60
	55 lbs.	10	60
Cable Crossovers	12 lbs.	12	60
	17 lbs.	12	60
Decline Barbell Press	45 lbs.	12	60
	50 lbs.	10	60
	55 lbs.	10	60
Pushups: Kneeling	-	20	60
Pushups: Wide-Grip	-	20	60
Dumbbell Chest Press on Swiss Ball	15 lbs.	12	60
Smith Machine Regular Bench Press	55 lbs.	12	60
Abs
Bicycle Crunches	-	25	30
Reverse Crunches	-	20	30
Ball Crunches	-	20	30
Sit-Ups	-	45	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	5 miles	30	-

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