JAMAICA 2013

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:
rharter23 on January 22, 2013
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Calves, Thighs, Biceps, Chest, Forearms, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Incline Sit-Ups-2030
-2030
-2030
-2030
-2030
-2030
Hanging Knee Tucks-1530
-1530
-1530
-1530
Dumbbell Side Bends5 lbs.2030
5 lbs.2030
5 lbs.2030
5 lbs.2030
Calves
Standing Calf Raises140 lbs.2060
140 lbs.2060
140 lbs.2060
140 lbs.2060
Thighs
Stiff-Legged Deadlifts30 lbs.2060
30 lbs.2060
30 lbs.2060
30 lbs.2060
Glute Machine Press5 lbs.2060
5 lbs.2060
5 lbs.2060
5 lbs.2060
Single-Leg Press60 lbs.2060
60 lbs.2060
60 lbs.2060
60 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 10%0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Hanging Knee Tucks-1530
-1530
-1530
-1530
Incline Sit-Ups-2030
-2030
-2030
-2030
-2030
-2030
Dumbbell Side Bends5 lbs.1530
5 lbs.1530
5 lbs.1530
5 lbs.1530
Biceps
Concentration Curls15 lbs.1660
20 lbs.1460
20 lbs.1260
20 lbs.1060
Chest
Barbell Bench Press90 lbs.1660
95 lbs.1460
105 lbs.1260
115 lbs.1060
Decline Barbell Press90 lbs.1660
95 lbs.1460
105 lbs.1260
110 lbs.1060
Dumbbell Flyes20 lbs.2060
25 lbs.1860
25 lbs.1660
30 lbs.1460
Pushups-2060
-1860
-1660
-1460
Forearms
Dumbbell Wrist Curls15 lbs.2060
15 lbs.1860
15 lbs.1660
20 lbs.1460
Triceps
Lying Triceps Extensions35 lbs.1660
40 lbs.1460
40 lbs.1260
45 lbs.1060
One-Arm Dumbbell Kickbacks12 lbs.1660
12 lbs.1460
15 lbs.1260
15 lbs.1060
Triceps Bench Dips-1660
-1460
-1260
-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Kickboxing0.000 miles0-

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