JUNE-JULY

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:

Cubsfan123 on June 14, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Chest, Biceps, Triceps, Shoulders, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Chinup	-	10	60
Chest
Pushups: Feet on Swiss Ball	-	20	60
Biceps
Biceps Curl with Tubing	-	20	60
Triceps
Alternating Supine Triceps Extensions	-	20	60
Back
Chinup	-	10	60
Shoulders
Barbell Push Press	-	20	60
Chest
Pushups	-	20	60
Biceps
Biceps Curl with Tubing	-	20	60
Triceps
Triceps Bench Dips	-	15	60
Chest
Dumbbell Flyes	-	15	60
Shoulders
Shoulder Press with Tubing	-	15	60
Back
Chinup	-	10	60
Triceps
Pushups: Close Grip	-	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	20	30
Closed Leg Toe Touches	-	20	30
Crunches	-	20	30
Hanging Knee Tucks	-	20	30
Incline Sit-Ups	-	20	30
Knee to Chest Crunches	-	20	30
Knee-Up Crunches	-	20	30
Leg Raises	-	20	30
Side Crunches	-	20	30
Closed Leg Toe Touches	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	45	-

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