LUI'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:

lmoguel on July 28, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Biceps, Shoulders, Thighs, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	90 lbs.	max	60
	90 lbs.	max	60
	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Seated Cable Rows	105 lbs.	max	60
	105 lbs.	max	60
	90 lbs.	10	60
	90 lbs.	10	60
	105 lbs.	10	60
	105 lbs.	10	60
Pull-Ups: Front Lever	-	max	60
	-	max	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Biceps
Single-Arm Preacher Hammer Curl	25 lbs.	max	60
	25 lbs.	max	60
	20 lbs.	max	60
	20 lbs.	max	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Standing Barbell Reverse Curls	40 lbs.	max	60
	40 lbs.	max	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Shoulders
Machine Shoulder Press	50 lbs.	max	60
	50 lbs.	max	60
	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Thighs
Stiff-Legged Deadlifts	95 lbs.	max	60
	95 lbs.	max	60
	95 lbs.	15	60
	95 lbs.	15	60
	95 lbs.	15	60
	95 lbs.	15	60
Biceps
Seated Hammer Curls	35 lbs.	max	60
	35 lbs.	max	60
	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Back
Bent-Over Barbell Rows	60 lbs.	max	60
	60 lbs.	max	60
	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Abs
Incline Sit-Ups	-	20	60
	-	20	60
	-	20	60
	-	20	60
Crunches	-	20	60
	-	20	60
	-	20	60
	-	20	60
Side Crunches	-	20	60
	-	20	60
Core Stabilization with Twist	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60
Roman Chair Sit-Ups	-	20	60
	-	20	60
	-	20	60
	-	20	60
Roman Chair Oblique Twists	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Soccer (Competitive)	0.000 miles	0	-
	0.000 miles	0	-

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