MARINE CORPS

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:

rfjackson1 on February 09, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	-	10	60
	-	10	60
	-	10	60
Biceps
Standing Alternate Dumbbell Curls	-	10	60
	-	10	60
	-	10	60
Back
Wide-Grip Front Pulldowns	-	10	60
	-	10	60
	-	10	60
Seated Cable Rows	-	10	60
	-	10	60
	-	10	60
Close-Grip Pulldowns	-	10	60
	-	10	60
	-	10	60
Lower Back
Machine Low Back Extensions	-	10	60
	-	10	60
	-	10	60
Biceps
Barbell Preacher Curls	-	10	60
	-	10	60
	-	10	60
Seated Hammer Curls	-	10	60
	-	10	60
	-	10	60
Concentration Curls	-	10	60
	-	10	60
	-	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Cable Pushdowns	-	10	60
	-	10	60
	-	10	60
Chest
Dumbbell Bench Press	-	10	60
	-	10	60
	-	10	60
Triceps
Lying Triceps Extensions	-	10	60
	-	10	60
	-	10	60
Chest
Incline Dumbbell Press	-	10	60
	-	10	60
	-	10	60
Triceps
Close-Grip Bench Press	-	10	60
	-	10	60
	-	10	60
Chest
Dumbbell Flyes	-	10	60
	-	10	60
	-	10	60
Triceps
Rope Extensions	-	10	60
	-	10	60
	-	10	60
Chest
Pec Deck Flyes	-	10	60
	-	10	60
	-	10	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30
	-	25	30
Bicycle Crunches	-	25	30
	-	25	30
	-	25	30
V Sit-Ups	-	25	30
	-	25	30
	-	25	30

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