OCS

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:

goirish on March 08, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Chest
Barbell Bench Press	185 lbs.	10	60
	185 lbs.	10	60
	185 lbs.	10	60
Incline Barbell Press	135 lbs.	10	60
	135 lbs.	10	60
	135 lbs.	10	60
Decline Barbell Press	155 lbs.	8	60
	155 lbs.	8	60
	155 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Biceps
Standing Barbell Curls	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
Suicide Curls	40 lbs.	21	60
	40 lbs.	21	60
	40 lbs.	21	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-
Stairclimbing Machine	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Barbell Front Press	115 lbs.	12	90
	115 lbs.	12	90
	115 lbs.	12	90
Seated Dumbbell Press	40 lbs.	12	90
	40 lbs.	12	90
	40 lbs.	12	90
Trapezius
Barbell Upright Rows	95 lbs.	10	90
	95 lbs.	10	90
	95 lbs.	10	90
Triceps
Triceps Cable Pushdowns	150 lbs.	12	90
	150 lbs.	12	90
	150 lbs.	12	90
Lying Triceps Extensions	85 lbs.	12	90
	85 lbs.	12	90
	85 lbs.	12	90
Triceps Parallel-Bar Dips	-	max	60
	-	max	60
	-	max	60
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	1.500 miles	12	-
Stairclimbing Machine	1.000 miles	10	-
65% Max Cycling (RPE 4)	2.000 miles	15	-

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