HARTZ1

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:

bull42473 on April 22, 2016

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Ups	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Chest
Barbell Bench Press	-	8	0
	-	8	0
	-	8	0
	-	8	0
	-	8	0
	-	15	120
	-	8	120
	-	8	120
Flat Bench Dumbbell Flyes	-	12	45
	-	12	45
	-	12	45
Back
Standing Reverse Dumbbell Fly	-	12	45
	-	12	45
	-	12	45
Reverse-Grip Bent-Over Barbell Rows	-	5	45
	-	5	45
	-	5	45
	-	5	45
	-	5	45
Chest
Dumbbell Bench Press	-	12	45
	-	12	45
	-	12	45
	-	12	45
	-	12	45
Wide Grip Upper Chest Bench Press	-	10	45
	-	10	45
	-	10	45
	-	10	45
Back
Cross-Bench Dumbbell Pullovers	-	10	45
	-	10	45
	-	10	45
	-	10	45
One-Arm Dumbbell Bent-Over Rows	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
Chest
Decline Pushups	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	0	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Close-Grip Bench Press	-	8	45
	-	8	45
	-	8	45
	-	8	45
	-	8	45
	-	8	45
	-	8	45
	-	8	45
Biceps
Standing Hammer Curls	-	8	45
	-	8	45
	-	8	45
	-	8	45
	-	8	45
	-	8	45
	-	8	45
	-	8	45
Standing Barbell Curls	-	6	45
	-	6	45
	-	6	45
	-	6	45
	-	6	45
	-	6	45
Triceps
Dumbbell Lying Triceps Extensions	-	6	45
	-	6	45
	-	6	45
	-	6	45
	-	6	45
	-	6	45
Triceps Parallel-Bar Dips	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
Biceps
Standing Alternate Dumbbell Curls	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
Shoulders
Dumbbell Arnold Shoulder Press	-	10	45
	-	10	45
	-	10	45
	-	10	45
	-	10	45
Lateral Dumbbell Raises	-	12	60
	-	12	60
	-	12	60
	-	12	60
	-	12	60

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

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