INTERVAL AND CHEST

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:

Rgrmaj on October 10, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Thighs, Biceps, Triceps, Abs, Back, Shoulders, Trapezius

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	85 lbs.	10	120
	95 lbs.	10	120
	105 lbs.	10	120
	115 lbs.	10	120
	125 lbs.	10	120
Angled Leg Press	140 lbs.	10	120
	170 lbs.	10	120
	190 lbs.	10	120
	210 lbs.	10	120
	230 lbs.	10	120
Lying Leg Curls	45 lbs.	15	60
Standing Leg Curls	25 lbs.	10	60
Biceps
Barbell Preacher Curls	50 lbs.	10	60
Seated Hammer Curls	25 lbs.	10	60
Triceps
Triceps Cable Pushdowns	50 lbs.	10	60
Lying Triceps Extensions	50 lbs.	10	60
	55 lbs.	10	60
One-Arm Dumbbell Extensions	15 lbs.	10	60
Abs
Leg Raises	-	20	30
Side Crunches	-	20	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	45	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	100 lbs.	10	60
Seated Cable Rows	95 lbs.	10	60
One-Arm Dumbbell Bent-Over Rows	35 lbs.	10	60
Shoulders
Seated Dumbbell Press	30 lbs.	10	60
Front Dumbbell Raises	15 lbs.	10	60
Lateral Dumbbell Raises	10 lbs.	10	60
Rear Dumbbell Raises	12 lbs.	10	60
Trapezius
Barbell Upright Rows	50 lbs.	10	60
Dumbbell Shrugs	40 lbs.	10	60
Abs
Leg Raises	-	20	30
Side Crunches	-	20	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	45	-

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