QUE G HOME (TUES & THURS)

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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Rating:
 Unrated
Created By:
QGisGQ on August 01, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Chest, Biceps, Shoulders, Thighs, Trapezius, Calves, Back, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-5030
-5030
Side Crunches-3030
-3030
Bench Knee Tucks-2530
-2530
Bicycle Crunches-5030
-5030
Reverse Crunches-2530
-2530
Flutter Kicks-5030
-5030
Chest
Pushups-2560
-2560
-2560
-2560
Abs
Knee to Chest Crunches-2530
-2530
Mountain Climbers-2530
-2530
Medicine Ball V Sit-Ups-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run0.000 miles12-
0.000 miles12-
Hard Cardio - 75% Max HR (RPE 7)0.000 miles2-
0.000 miles2-
Max Sprint (RPE 10)0.000 miles1-
0.000 miles1-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-5030
Side Crunches-3030
Bench Knee Tucks-2530
Bicycle Crunches-5030
Biceps
Standing Alternate Dumbbell Curls25 lbs.2060
Abs
Reverse Crunches-2530
Shoulders
Lateral Dumbbell Raises10 lbs.2060
Thighs
Barbell Squats25 lbs.2060
Trapezius
Barbell Upright Rows25 lbs.2060
Abs
Hanging Knee Tucks-9030
Flutter Kicks-5030
Calves
Standing Calf Raises25 lbs.2060
Chest
Pushups-3060
Thighs
Dumbbell Squats25 lbs.2060
Shoulders
Front Dumbbell Raises10 lbs.2060
Trapezius
Dumbbell Shrugs25 lbs.2060
Abs
Dumbbell Side Bends25 lbs.2030
Back
Wide Grip Front Chin-Ups-560
Abs
Knee to Chest Crunches-2530
Chest
Parallel-Bar Dips-1560
Back
Pull Up with Neutral Grip-560
Shoulders
Dumbbell Shoulder Press, Staggered Stance25 lbs.2060
Abs
Mountain Climbers-2530
Medicine Ball V Sit-Ups-2530
Chest
Pushups: Close-Grip-3060
Pushups: Wide-Grip-3060
Shoulders
Modified Lateral Dumbbell Raises10 lbs.2060
Back
One-Arm Dumbbell Bent-Over Rows35 lbs.1560
Standing Dumbbell Rows25 lbs.2060
Triceps
One-Arm Dumbbell Extensions25 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run0.000 miles7-
Hard Cardio - 75% Max HR (RPE 7)0.000 miles2-
Max Sprint (RPE 10)0.000 miles1-

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