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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Rating:
 Unrated
Created By:
craigbutts on June 11, 2009
Users:
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats50 lbs.12120
50 lbs.12120
50 lbs.12120
Barbell Lunges50 lbs.1290
50 lbs.1290
50 lbs.1290
Prisoner Squats-1290
-1290
-1290
Wide-Grip Stiff-Legged Deadlift50 lbs.1290
50 lbs.1290
50 lbs.1290
Calves
Seated Barbell Calf Raises50 lbs.1260
50 lbs.1260
50 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-2060
-2060
-2060
Abs
Crunches-2030
-2030
-2030
Straight-Arm Side Bridge-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press120 lbs.1090
120 lbs.1090
120 lbs.1090
Incline Barbell Press90 lbs.1090
90 lbs.1090
90 lbs.1090
Decline Barbell Press120 lbs.890
120 lbs.890
120 lbs.890
Flat Bench Dumbbell Flyes30 lbs.1090
30 lbs.1090
30 lbs.1090
Biceps
Standing Barbell Curls50 lbs.1290
50 lbs.1290
50 lbs.1290
Suicide Curls30 lbs.2190
30 lbs.2190
30 lbs.2190
Lower Back
Deadlifts50 lbs.1560
50 lbs.1560
50 lbs.1560
Abs
Hanging Knee Tucks-1530
-1530
-1530
Windshield Wiper-1530
-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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