KICK BUTT STRENGTH

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:

craigbutts on June 11, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	50 lbs.	12	120
	50 lbs.	12	120
	50 lbs.	12	120
Barbell Lunges	50 lbs.	12	90
	50 lbs.	12	90
	50 lbs.	12	90
Prisoner Squats	-	12	90
	-	12	90
	-	12	90
Wide-Grip Stiff-Legged Deadlift	50 lbs.	12	90
	50 lbs.	12	90
	50 lbs.	12	90
Calves
Seated Barbell Calf Raises	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Lower Back
Back Extension: Plank Hold with Lift	-	20	60
	-	20	60
	-	20	60
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
Straight-Arm Side Bridge	-	20	30
	-	20	30
	-	20	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
Incline Barbell Press	90 lbs.	10	90
	90 lbs.	10	90
	90 lbs.	10	90
Decline Barbell Press	120 lbs.	8	90
	120 lbs.	8	90
	120 lbs.	8	90
Flat Bench Dumbbell Flyes	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Biceps
Standing Barbell Curls	50 lbs.	12	90
	50 lbs.	12	90
	50 lbs.	12	90
Suicide Curls	30 lbs.	21	90
	30 lbs.	21	90
	30 lbs.	21	90
Lower Back
Deadlifts	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Abs
Hanging Knee Tucks	-	15	30
	-	15	30
	-	15	30
Windshield Wiper	-	15	30
	-	15	30
	-	15	30

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

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