RGIII2

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:

RolandoIII on June 26, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Expert

Target Gender:

Men

Body Parts:

Thighs, Calves, Biceps, Forearms, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Duck Hack Squats	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
Barbell Lunges	85 lbs.	10	90
	85 lbs.	10	90
	85 lbs.	10	90
Standing Leg Curls	30 lbs.	15	90
	30 lbs.	15	90
Leg Extensions	100 lbs.	14	90
	100 lbs.	14	90
Calves
Calf Presses	330 lbs.	10	60
	330 lbs.	10	60
	330 lbs.	10	60
Biceps
Barbell Preacher Curls	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Incline Dumbbell Curls	30 lbs.	13	60
	30 lbs.	13	60
	30 lbs.	13	60
Forearms
Barbell Wrist Curls	90 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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

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