MITCH'S NEW WORKOUT

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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:

jahoova2 on June 09, 2011

Users:

1 (Find someone using this workout plan)

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Tags:

weight lifting, Biceps, strength, power, Legs, Arms, chest, abs, Shoulders, Traps, Triceps, back

Description

5 Day a week workout, Day 1 = Chest/Back, Day 2 = Legs/Abs, Day 3 = shoulders/traps/arms, Day 4 = Legs/Abs, Day 5 = Chest/Back/Shoulders/Arms, Day 6 & 7 = rest

Fill in reps and sets as you want, i got too lazy to do it

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	6	60
	-	6	60
	-	6	60
	-	6	60
	-	21	60
Plank to Pushup	-	10	60
	-	10	60
Pushups: Walking Offset	-	10	60
	-	10	60
Pushups: Plyometric	-	10	60
	-	10	60
Flat Bench Dumbbell Flyes	-	6	60
	-	6	60
	-	6	60
Dumbbell Bench Press	-	10	60
	-	10	60
	-	10	60
Back
Bent-Over Barbell Rows	-	10	60
	-	10	60
	-	10	60
Reverse-Grip Bent-Over Barbell Rows	-	10	60
	-	10	60
	-	10	60
Dumbbell Plank Row	-	10	60
	-	10	60
	-	10	60
Reverse Fly	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	0 miles	3	-
Jumping Rope	0 miles	1	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Seated Dumbbell Calf Raises	-	-	60
Seated Barbell Calf Raises	-	-	60
Thighs
Lying Leg Curls	-	-	60
Barbell Squats	-	-	60
Dumbbell Lunges	-	-	60
Butt Kick Jumps	-	-	60
Abs
Crunches	-	-	30
Leg Raises	-	-	30
Bridge (Plank)	-	-	30
Mountain Climbers	-	-	30
Side Plank	-	-	30
Russian Twist	-	-	30
Barbell Rollout with Pushup	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	0 miles	0	-
Jumping Rope	0 miles	0	-

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MITCH'S NEW WORKOUT

Workout Routine Sample

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