JR 5

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:

digitalsmuggler on September 19, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	310 lbs.	15	60
	310 lbs.	12	60
	310 lbs.	8	60
	310 lbs.	6	60
	310 lbs.	2	60
Incline Barbell Press	210 lbs.	8	60
	235 lbs.	4	60
	250 lbs.	2	60
	260 lbs.	1	60
Cable Crossovers	120 lbs.	8	60
	120 lbs.	6	60
	130 lbs.	4	60
Incline Dumbbell Press	75 lbs.	10	60
	80 lbs.	8	60
	85 lbs.	6	60
Abs
BOSU X-Crunch	-	25	30
	-	25	30
	-	25	30
	-	25	30
Hanging Leg Raises	-	15	30
	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
eliptical intervals	0.000 miles	0	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	165 lbs.	20	60
	215 lbs.	15	60
	265 lbs.	10	60
	265 lbs.	10	60
	295 lbs.	6	60
Lying Leg Curls	140 lbs.	10	60
	150 lbs.	8	60
	160 lbs.	6	60
	160 lbs.	6	60
Leg Extensions	180 lbs.	10	60
	190 lbs.	8	60
	200 lbs.	6	60
	200 lbs.	6	60
Abs
Ball Crunches	-	50	30
	-	50	30
Swiss Ball Leg Lifts	-	25	30
	-	25	30
	-	25	30
	-	25	30
Triceps
Triceps Cable Pushdowns	55 lbs.	20	60
	70 lbs.	15	60
	80 lbs.	12	60
	85 lbs.	10	60
	95 lbs.	8	60
Lying Triceps Extensions	80 lbs.	15	60
	95 lbs.	10	60
	105 lbs.	8	60
One-Arm Dumbbell Kickbacks	35 lbs.	12	60
	40 lbs.	10	60
	45 lbs.	8	60
	50 lbs.	6	60

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