JEFF'S

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:

JeffB227 on August 24, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Barbell Bench Press	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Triceps
Rope Extensions	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
Triceps Cable Pushdowns	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Chest
Dumbbell Flyes	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Incline Dumbbell Flyes	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	250 lbs.	10	90
	250 lbs.	10	90
	250 lbs.	10	90
	250 lbs.	10	90
Lying Leg Curls	60 lbs.	13	90
	60 lbs.	13	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
Calves
Donkey Calf Raises	250 lbs.	10	60
	250 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Lower Back
Good Mornings	70 lbs.	10	60
	70 lbs.	10	60
Abs
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Dumbbell Step-Ups: Crossovers	0.000 miles	30	-

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