JAMIE EASON 12 WEEK TRAINER

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:

sdolphyn on January 16, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Dumbbell Row	40 lbs.	12	60
	45 lbs.	12	60
	50 lbs.	12	60
Seated Cable Rows	100 lbs.	12	60
	120 lbs.	12	60
	130 lbs.	12	60
Wide-Grip Front Pulldowns	85 lbs.	12	60
	90 lbs.	12	60
	100 lbs.	10	60
Seated Cable Pulldowns	100 lbs.	12	60
	100 lbs.	12	60
	105 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	12	60
	27 lbs.	12	60
	30 lbs.	12	60
Machine Preacher Curls	17 lbs.	12	60
	17 lbs.	12	60
	20 lbs.	8	60
Cable Curls	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	-	-	60
	-	-	60
	-	-	60
Leg Extensions	-	-	60
	-	-	60
	-	-	60
	-	-	60
	-	-	60
	-	-	60
Seated Leg Curls	-	-	60
	-	-	60
	-	-	60
Calves
Standing Calf Raise (no weight)	-	-	60
	-	-	60
	-	-	60
Seated Calf Raises	-	-	60
	-	-	60
	-	-	60

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