PLAN A

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:

natanaeldvieira on November 27, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Biceps, Thighs, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	88 kg.	5	60
	88 kg.	5	60
	88 kg.	5	60
Incline Barbell Bench Press: Speed	66 kg.	10	60
	66 kg.	10	60
	66 kg.	10	60
Dumbbell Bench Press	55 kg.	10	60
	55 kg.	10	60
	55 kg.	10	60
Flat Bench Dumbbell Flyes	11 kg.	40	60
	11 kg.	40	60
Biceps
Standing Alternate Dumbbell Curls	18 kg.	10	60
	18 kg.	10	60
	18 kg.	10	60
Standing Barbell Curls	17 kg.	10	60
	17 kg.	10	60
	17 kg.	10	60
Barbell Preacher Curls	1 kg.	40	60
Thighs
Hip Abduction Machine	50 kg.	10	60
	50 kg.	10	60
	50 kg.	10	60
Hip Adduction Machine	70 kg.	10	60
	70 kg.	10	60
	70 kg.	10	60
Angled Leg Press (toes pointed out)	50 kg.	10	60
	50 kg.	10	60
	50 kg.	10	60
Abs
Incline Sit-Ups	-	30	30
	-	30	30
	-	30	30
Rotary Torso Machine	30 kg.	20	30
	30 kg.	20	30
	30 kg.	20	30
	30 kg.	20	30
	30 kg.	20	30
	30 kg.	20	30
Ab Coaster	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Medium Run	0.000 km	13	-

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