J-REX

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:

J-rex on November 21, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

Cardio and general strength training. Goal is to shed body fat and tone muscle.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Machine Crunches	-	-	30
	-	-	30
	-	-	30
Ball Crunches	-	10	30
	-	10	30
	-	10	30
Dumbbell Side Bends	50 lbs.	20	30
	50 lbs.	20	30
	50 lbs.	20	30
Bridge (Plank)	-	45	30
	-	45	30
	-	45	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-
Treadmill Walk: Incline 3%	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Barbell Front Press	70 lbs.	12	90
	70 lbs.	12	90
	70 lbs.	12	90
Seated Dumbbell Press	30 lbs.	12	90
	30 lbs.	12	90
	30 lbs.	12	90
Trapezius
Barbell Upright Rows	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
Triceps
Triceps Cable Pushdowns	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Lying Triceps Extensions	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Triceps Parallel-Bar Dips	-	max	60
	-	max	60
	-	max	60
Abs
Ball Crunches	-	10	30
	-	10	30
	-	10	30
TRX Torso Rotation	-	-	30
	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical/HR 145-155	0.000 miles	30	-
Bike - stationary	0.000 miles	20	-

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