MAXIMUS

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:

edavortiz on March 23, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Pec Deck Flyes	50 lbs.	14	60
	50 lbs.	14	60
	50 lbs.	14	60
Triceps
Machine Triceps Extensions	70 lbs.	8	60
	70 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	12	60
	15 lbs.	12	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
Lying Leg Curls	50 lbs.	13	90
	50 lbs.	13	90
Leg Extensions	60 lbs.	15	90
	60 lbs.	15	90
Calves
Standing Calf Raises	210 lbs.	10	60
	210 lbs.	10	60
Lower Back
Machine Low Back Extensions	120 lbs.	10	60
	120 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

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