MIKE B'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:

MIKEB81 on August 23, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	120 lbs.	10	60
	115 lbs.	15	60
	100 lbs.	20	60
Pec Deck Flyes	90 lbs.	10	60
	80 lbs.	15	60
	70 lbs.	20	60
Machine Incline Chest Press	85 lbs.	10	60
	80 lbs.	15	60
	75 lbs.	20	60
Biceps
Machine Preacher Curls	115 lbs.	10	60
	95 lbs.	15	60
	70 lbs.	20	60
Seated Hammer Curls	25 lbs.	10	60
	20 lbs.	15	60
	20 lbs.	20	60
Triceps
Machine Triceps Extensions	95 lbs.	10	60
	80 lbs.	15	60
	75 lbs.	20	60
Single-Arm Reverse-Grip Pushdown	40 lbs.	10	60
	30 lbs.	15	60
	30 lbs.	20	60
Triceps Cable Pushdowns	75 lbs.	10	60
	60 lbs.	15	60
	55 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	1 miles	10	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	5 miles	45	-

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