JRP 9-44

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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Rating:
 Unrated
Created By:
powers2b on May 16, 2011
Users:
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Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Thighs, Biceps, Triceps, Calves, Abs, Lower Back, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Shoulders
Machine Shoulder Press80 lbs.860
80 lbs.860
Trapezius
Dumbbell Upright Rows35 lbs.860
35 lbs.860
Thighs
Angled Leg Press170 lbs.1060
170 lbs.1060
170 lbs.1060
Standing Leg Curls20 lbs.1490
20 lbs.1490
20 lbs.1490
Biceps
Machine Preacher Curls40 lbs.860
40 lbs.860
Triceps
Machine Triceps Extensions35 lbs.860
35 lbs.860
Calves
Standing Calf Raises170 lbs.1060
175 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Machine Crunches10 lbs.2030
10 lbs.2030
Lower Back
Machine Low Back Extensions90 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Elliptical Trainer0.000 miles5-
Day 8
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Machine Incline Chest Press110 lbs.1060
Trapezius
Dumbbell Upright Rows20 lbs.1060
30 lbs.1060
Shoulders
Machine Shoulder Press90 lbs.1060
70 lbs.1060
Thighs
Angled Leg Press260 lbs.1060
145 lbs.1060
Standing Leg Press150 lbs.max60
Lower Back
Machine Low Back Extensions110 lbs.1060
100 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Machine Crunches10 lbs.1030
30 lbs.1030
Calves
Standing Calf Raises230 lbs.1060
175 lbs.1060
Biceps
Machine Preacher Curls50 lbs.1060
30 lbs.1060
Triceps
Machine Triceps Extensions55 lbs.1060
30 lbs.1060
Chest
Machine Incline Chest Press90 lbs.1060
Thighs
Standing Leg Curls20 lbs.1060
20 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Elliptical Trainer0.000 miles5-

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