HILLBILLY SPECIAL

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:

hillbilly on September 28, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Chest, Triceps, Shoulders, Biceps, Back, Trapezius

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

50 and over, easy on the knees.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Bench Knee Tucks	-	-	30
Side Crunches	-	-	30
Bicycle Crunches	-	-	30
Chest
Barbell Bench Press	115 lbs.	15	45
	115 lbs.	15	45
	115 lbs.	15	45
Triceps
Triceps Bench Dips	-	15	45
	-	15	45
	-	15	45
Chest
Dumbbell Bench Press	25 lbs.	15	45
	25 lbs.	15	45
	25 lbs.	15	45
Triceps
One-Arm Dumbbell Extensions	25 lbs.	15	45
	25 lbs.	15	45
	25 lbs.	15	45
Shoulders
Seated Dumbbell Press	25 lbs.	15	45
	25 lbs.	15	45
	25 lbs.	15	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
2 mile run	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Flutter Kicks	-	-	30
Ball Crunches	-	-	30
Leg Raises	-	-	30
Bridge (Plank)	-	-	30
Biceps
EZ Curl Bar Curls	-	-	60
Back
One-Arm Dumbbell Bent-Over Rows	-	-	60
Biceps
Seated Curls	-	-	60
Trapezius
Dumbbell Upright Rows	-	-	60
Back
Dumbbell Row	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
2 mile run	0 miles	0	-

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