JEREMY'S WORKOUT

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:

jlh22 on August 15, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

Wanted to create a workout plan that fits what I'm looking for and that I could accomplish alone without needing a spotter.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	8	90
	105 lbs.	8	90
	115 lbs.	6	90
	115 lbs.	6	90
Incline Dumbbell Press	30 lbs.	8	90
	30 lbs.	8	90
	30 lbs.	6	90
	30 lbs.	6	90
Flat Bench Dumbbell Flyes	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Thighs
Barbell Squats	95 lbs.	8	120
	95 lbs.	8	120
	105 lbs.	6	120
	105 lbs.	6	120
Leg Extensions	60 lbs.	8	90
	60 lbs.	8	90
	60 lbs.	8	90
	60 lbs.	8	90
Angled Leg Press	180 lbs.	8	120
	180 lbs.	8	120
	180 lbs.	8	120
	180 lbs.	8	120
Lying Leg Curls	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Calves
Seated Calf Raises	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Abs
Incline Sit-Ups	-	-	30
Leg Raises	-	-	30
Dumbbell Side Bends	-	-	30
Core Stabilization with Twist	-	-	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	25 lbs.	8	90
	25 lbs.	8	90
	25 lbs.	8	90
	25 lbs.	8	90
Lateral Dumbbell Raises	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
Front Dumbbell Raises	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
Back
Wide-Grip Front Pulldowns	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
Close-Grip Pulldowns	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
T-Bar Rows	65 lbs.	10	90
	65 lbs.	10	90
	65 lbs.	10	90
	65 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	30 lbs.	8	90
	30 lbs.	8	90
	30 lbs.	8	90
	30 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Abs
Incline Sit-Ups	-	-	30
Leg Raises	-	-	30
Dumbbell Side Bends	-	-	30
Core Stabilization with Twist	-	-	30

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

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