JEREMIAH'S EXAMPLE

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:

clemsontiger3 on March 17, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Biceps, Back, Abs, Shoulders, Thighs, Chest, Calves, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	-	15	45
	-	15	45
	-	12	45
Back
Seated Cable Rows	30 lbs.	12	45
Abs
Bridge (Plank)	-	1	45
Reverse Crunches	-	20	30
Shoulders
Seated Dumbbell Press	10 lbs.	12	45
Thighs
Lying Leg Curls	25 lbs.	10	45
Abs
Crunches	-	-	30
Reverse Crunches	-	-	30
Machine Crunches	-	-	30
Leg Raises	-	-	30
Sit-Ups	-	-	30
Weighted Crunch	-	-	30
Chest
Incline Barbell Press	100 lbs.	15	60
	110 lbs.	15	60
	115 lbs.	12	60
Barbell Bench Press	140 lbs.	15	60
	150 lbs.	15	60
	160 lbs.	12	60
Barbell Bench Press: Speed	125 lbs.	15	60
	135 lbs.	15	60
	145 lbs.	12	60
Parallel-Bar Dips	-	20	60
	-	20	60
	-	15	60
Biceps
Barbell Preacher Curls	-	15	60
	-	15	60
	-	12	60
Calves
Standing Calf Raises	-	-	60
Seated Calf Raises	-	-	60
Calf Presses	-	-	60
Standing Calf Raise (no weight)	-	-	60
Lower Back
Good Mornings	-	-	60
Machine Low Back Extensions	-	-	60
Back Extensions	-	-	60
Shoulders
Machine Shoulder Press	-	-	60
Machine Lateral Raises	-	-	60
Thighs
Barbell Split Squat	-	-	60
Box Squat	-	-	60
Box Jumps	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-
Basketball	0.000 miles	0	-

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