IRON CURTAIN

Use this Workout 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:

IronCurtain on October 22, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

14 days

Workout Days:

No preference

Tags:

fun

Description

A well rounded, tough work out that increases and decreases in an appropriate style. Targets all muscle groups in varying amounts, and includes frequent use of cardio. My brother and I use this.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Forward Lunges	-	10	15
Trapezius
Dumbbell Upright Rows	5 lbs.	20	10
Calves
Standing Calf Raises	5 lbs.	15	20
Seated Calf Raises	5 lbs.	15	20

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0.5 miles	0	-
Walking (steps/day)	2 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
Flutter Kicks	-	20	30
Hanging Leg Raises	-	10	30
Incline Sit-Ups	-	30	30
V Sit-Ups	-	20	30
Bridge (Plank)	-	60	45
Sit-Ups	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1.5 miles	15	-
Fitness Walk: 4 MPH	1 miles	15	-

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