MUSCLE AND FITNESS INTERMEDIATE MUSCLE PERFORMANCE

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:

MikeWrestler on March 28, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Barbell Power Clean	90 lbs.	3	60
	90 lbs.	3	60
	90 lbs.	3	60
Lat Pulldown with Neutral Grip	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Prone Cobra	-	12	60
	-	12	60
	-	12	60
Thighs
Box Jumps	-	10	60
	-	10	60
	-	10	60
Barbell Squats	115 lbs.	15	60
	115 lbs.	15	60
	115 lbs.	15	60
Barbell Lunges	95 lbs.	6	60
	95 lbs.	6	60
	95 lbs.	6	60
Lying Leg Curls	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Abs
Cable Crunches	5 lbs.	30	30
	5 lbs.	30	30
	5 lbs.	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical Trainer	1.500 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	130 lbs.	8	60
	130 lbs.	8	60
	130 lbs.	8	60
Dumbbell Alternating Bench on Swiss Ball	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Cable Crossovers	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Pushups	-	10	60
	-	10	60
	-	10	60
Biceps
Standing Dumbbell Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Standing Alternate Dumbbell Curls	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Triceps
Dumbbell Lying Triceps Extensions	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
One-Arm Dumbbell Kickbacks	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Abs
Cable Crunches	5 lbs.	30	30
	5 lbs.	30	30
	5 lbs.	30	30

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