PETECH COMPLETE WORK OUT

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:

PeTech77 on April 30, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	55 lbs.	10	60
	55 lbs.	10	60
	60 lbs.	8	60
	60 lbs.	8	60
Standing Alternate Dumbbell Curls	25 lbs.	12	60
	30 lbs.	10	60
Seated Hammer Curls	20 lbs.	12	60
	25 lbs.	10	60
Concentration Curls	20 lbs.	10	60
	20 lbs.	10	60
	25 lbs.	8	60
	25 lbs.	8	60
Standing Barbell Reverse Curls	30 lbs.	10	60
	40 lbs.	8	60
Trapezius
Barbell Upright Rows	45 lbs.	10	60
	50 lbs.	8	60
	55 lbs.	6	60
Dumbbell Shrugs	50 lbs.	10	60
	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Just Dance 3 SWEAT EXPLOSION	0 miles	40	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Just Dance 3 SWEAT EXPLOSION	0 miles	40	-

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