JR STANDARD 1

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 August 03, 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, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	130 lbs.	15	120
	160 lbs.	10	120
	170 lbs.	8	120
	180 lbs.	6	120
	190 lbs.	4	120
Incline Barbell Press	180 lbs.	8	120
	205 lbs.	4	120
	215 lbs.	2	120
	220 lbs.	1	120
Incline Dumbbell Press	65 lbs.	10	120
	70 lbs.	8	120
	75 lbs.	6	120
Cable Crossovers	85 lbs.	8	120
	90 lbs.	6	120
	105 lbs.	4	120
Abs
Incline Sit-Ups	-	25	30
	-	25	30
Hanging Leg Raises	-	12	30
	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	145 lbs.	20	120
	185 lbs.	15	120
	225 lbs.	10	120
	225 lbs.	10	120
	255 lbs.	6	120
Lower Back
Deadlifts	130 lbs.	15	120
	140 lbs.	12	120
	150 lbs.	10	120
	150 lbs.	10	120
Thighs
Lying Leg Curls	120 lbs.	10	120
	125 lbs.	8	120
	135 lbs.	6	120
	135 lbs.	6	120
Dumbbell Lunges	35 lbs.	20	120
	35 lbs.	20	120
	35 lbs.	20	120
	35 lbs.	20	120
Abs
BOSU X-Crunch	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-

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