PUSH, SQUEEZE, BREATHE

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:

trekridingfool on April 08, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	12	60
	135 lbs.	5	60
	155 lbs.	4	60
	170 lbs.	3	60
	185 lbs.	2	60
	205 lbs.	1	60
	135 lbs.	99	60
Shoulders
Front Dumbbell Raises	20 lbs.	15	0
	22 lbs.	15	0
	25 lbs.	15	0
Lateral Dumbbell Raises	20 lbs.	15	60
	22 lbs.	15	60
	25 lbs.	15	60
Chest
Flat Bench Dumbbell Flyes	25 lbs.	12	60
	27 lbs.	12	60
	30 lbs.	10	60
	35 lbs.	8	60
Biceps
Barbell Preacher Curls	55 lbs.	10	0
	35 lbs.	10	0
	15 lbs.	10	0
	35 lbs.	10	0
	55 lbs.	10	0
Shoulders
Seated Barbell Front Press	65 lbs.	12	60
	95 lbs.	10	60
	105 lbs.	8	60
	115 lbs.	6	60
Triceps
Rope Extensions	55 lbs.	15	60
	55 lbs.	15	60
	55 lbs.	15	60
Chest
Parallel-Bar Dips	-	10	60
	-	10	60
	-	10	60
Abs
Decline Ab Twists	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Jog	0.25 miles	0	-
Upright Stationary Bike	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Close-Grip Bench Press	115 lbs.	12	60
	135 lbs.	10	60
	155 lbs.	6	60
	185 lbs.	2	60
	135 lbs.	99	60
Biceps
Concentration Curls	25 lbs.	15	60
	30 lbs.	12	60
	35 lbs.	10	60
Triceps
Decline Triceps Extension	55 lbs.	15	60
	60 lbs.	12	60
	65 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	65 lbs.	12	60
	70 lbs.	10	60
	75 lbs.	8	60
	80 lbs.	6	60
Forearms
Barbell Wrist Curls	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
Trapezius
Barbell Upright Rows	65 lbs.	12	60
	65 lbs.	12	60
	65 lbs.	12	60
Thighs
Dumbbell Reverse Lunge	55 lbs.	12	60
	60 lbs.	10	60
	65 lbs.	8	60
Abs
Bicycle Crunches	-	30	30
	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Jog	0.25 miles	0	-
Upright Stationary Bike	0 miles	10	-

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