MIKE'S WEEK 1-2

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:

New_Me_Toronto on May 15, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Thighs, Back, Chest, Shoulders, Biceps, Triceps, Abs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

Description

Running and weight lifting
Do this for two weeks, increasing the sunday run by .45 miles per week

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	50 lbs.	15	60
	50 lbs.	15	60
Back
Wide-Grip Front Pulldowns	50 lbs.	15	60
	50 lbs.	15	60
Chest
Machine Chest Press	50 lbs.	15	60
	50 lbs.	15	60
Thighs
Lying Leg Curls	50 lbs.	15	60
	50 lbs.	15	60
Back
Seated Cable Rows	50 lbs.	15	60
	50 lbs.	15	60
Shoulders
Machine Shoulder Press	50 lbs.	15	60
	50 lbs.	15	60
Biceps
Standing Barbell Curls	40 lbs.	15	60
	40 lbs.	15	60
Triceps
Triceps Cable Pushdowns	40 lbs.	15	60
	40 lbs.	15	60
Chest
Machine Incline Chest Press	50 lbs.	15	60
	50 lbs.	15	60
Abs
Ball Crunches	-	30	30
	-	30	30
Swiss Ball Back Extension	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	5	-
	0 miles	5	-
Recumbent Stationary Bike	0 miles	10	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	3.125 miles	0	-
Stretching	0 miles	5	-

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