PHASE 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Steelers76 on March 11, 2009

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Expert

Target Gender:

Men

Body Parts:

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

Description

Superset as many exercises as you can then hit abs or cardio after.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	10	60
	-	10	60
	-	8	60
	-	6	60
Cable Crossovers	-	10	60
	-	10	60
	-	10	60
Incline Dumbbell Press	-	10	60
	-	10	60
	-	10	60
Pushups	-	20	60
	-	20	60
	-	20	60
Triceps
Close-Grip Bench Press	-	12	60
	-	12	60
	-	10	60
Lying Triceps Extensions	-	10	60
	-	10	60
	-	10	60
Rope Extensions	-	12	60
	-	10	60
	-	10	60
	-	8	60
Abs
Bridge (Plank)	-	10	30
	-	10	30
Closed Leg Toe Touches	-	12	30
	-	12	30
Dumbbell Side Bends	-	12	30
	-	12	30
Leg Raises	-	10	30
	-	10	30
Medicine Ball Rotations	-	10	30
	-	10	30
Side Crunches	-	12	30
	-	12	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Trapezius
Barbell Upright Rows	-	10	60
	-	10	60
	-	10	60
Dumbbell Shrugs	-	15	60
	-	12	60
	-	10	60
	-	10	60
Shoulders
Front Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Lateral Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Seated Dumbbell Press	-	12	60
	-	10	60
	-	10	60
	-	8	60
Biceps
Barbell Preacher Curls	-	12	60
	-	10	60
	-	8	60
Cable Curls	-	10	60
	-	10	60
	-	10	60
EZ Curl Bar Curls	-	12	60
	-	10	60
	-	10	60
	-	8	60
Incline Dumbbell Curls	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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