JMH WEEKLY WORKOUT 2

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:

JHahn812 on January 04, 2010

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Flyes	20 lbs.	15	0
Back
Pull Up with Neutral Grip	-	15	0
Thighs
Leg Extensions	70 lbs.	6	120
Chest
Dumbbell Flyes	30 lbs.	12	0
Back
Pull Up with Neutral Grip	-	12	0
Thighs
Leg Extensions	65 lbs.	8	120
Chest
Dumbbell Flyes	30 lbs.	12	0
Back
Pull Up with Neutral Grip	-	10	0
Thighs
Leg Extensions	60 lbs.	10	120
Chest
Incline Pushups: Hands on Bench	-	max	120
Back
Pull Up with Neutral Grip	-	12	0
	-	12	120
Thighs
Leg Extensions	50 lbs.	12	0
	50 lbs.	12	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	0	-
85% Max Sprint (RPE 6)	0.000 miles	0	-
Active Rest - Jog (RPE 2)	0.000 miles	0	-
85% Max Sprint (RPE 6)	0.000 miles	0	-
Active Rest - Jog (RPE 2)	0.000 miles	0	-
85% Max Sprint (RPE 6)	0.000 miles	0	-
Active Rest - Jog (RPE 2)	0.000 miles	0	-
Cool Down	0.000 miles	0	-

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