JM WK 11

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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:

JimM on May 26, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Thighs

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	30 lbs.	10	30
	40 lbs.	8	30
	50 lbs.	6	30
Barbell Bench Press	135 lbs.	12	60
	185 lbs.	10	60
	135 lbs.	12	60
	135 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	3 miles	30	-
Elliptical Trainer	2 miles	25	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	100 lbs.	8	120
Close-Grip Pulldowns	115 lbs.	8	121
Seated Cable Rows	125 lbs.	8	119

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	10 miles	200	-
Fitness Walk: 3 MPH	1 miles	15	-
Swimming	0.25 miles	15	-

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