MY 6X6

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:

young8806 on January 19, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Decline Barbell Press	90 lbs.	6	20
	90 lbs.	6	20
	90 lbs.	6	20
	90 lbs.	6	20
	90 lbs.	6	20
	90 lbs.	6	20
Decline Dumbbell Flyes	35 lbs.	6	20
	35 lbs.	6	20
	35 lbs.	6	20
	35 lbs.	6	20
	35 lbs.	6	20
	35 lbs.	6	20
Parallel-Bar Dips	-	6	20
	-	6	20
	-	6	20
	-	6	20
	-	6	20
	-	6	20
Dumbbell Bench Press	35 lbs.	6	20
	35 lbs.	6	20
	35 lbs.	6	20
	35 lbs.	6	20
	35 lbs.	6	20
	35 lbs.	6	20
Back
Bent Over Lateral Raise	25 lbs.	6	20
	25 lbs.	6	20
	25 lbs.	6	20
	25 lbs.	6	20
	25 lbs.	6	20
	25 lbs.	6	20

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	5 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	60 lbs.	6	20
	60 lbs.	6	20
	60 lbs.	6	20
	60 lbs.	6	20
	60 lbs.	6	20
	60 lbs.	6	20
Smith Machine Squats	100 lbs.	6	20
	100 lbs.	6	20
	100 lbs.	6	20
	100 lbs.	6	20
	100 lbs.	6	20
	100 lbs.	6	20
Seated Leg Curls	60 lbs.	6	20
	60 lbs.	6	20
	60 lbs.	6	20
	60 lbs.	6	20
	60 lbs.	6	20
	60 lbs.	6	20
Calves
Standing Calf Raises	45 lbs.	6	20
	45 lbs.	6	20
	45 lbs.	6	20
	45 lbs.	6	20
	45 lbs.	6	20
	45 lbs.	6	20

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	5 miles	30	-

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