RICK'S 3 PROGRAM 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.
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Rating:
 Unrated
Created By:
jym903 on December 17, 2014
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Chest, Biceps, Forearms, Thighs, Triceps, Calves
Workout Length:
7 days
Workout Days:
Sunday, Monday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Ice Hockey0 miles60-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-150
Reverse Crunches-150
Side Crunches-1530
Crunches-150
Reverse Crunches-150
Side Crunches-1530
Crunches-150
Reverse Crunches-150
Side Crunches-1530
Chest
Dumbbell Bench Press35 lbs.150
Biceps
Standing Dumbbell Curls20 lbs.1530
Chest
Dumbbell Bench Press35 lbs.150
Biceps
Standing Dumbbell Curls20 lbs.1530
Chest
Dumbbell Bench Press35 lbs.150
Biceps
Standing Dumbbell Curls20 lbs.1560
Chest
Incline Dumbbell Press30 lbs.150
Biceps
Seated Hammer Curls20 lbs.1530
Chest
Incline Dumbbell Press30 lbs.150
Biceps
Seated Hammer Curls20 lbs.1530
Chest
Incline Dumbbell Press30 lbs.150
Biceps
Seated Hammer Curls20 lbs.1560
Chest
Flat Bench Dumbbell Flyes20 lbs.150
Biceps
Concentration Curls15 lbs.1530
Chest
Flat Bench Dumbbell Flyes20 lbs.150
Biceps
Concentration Curls15 lbs.1530
Chest
Flat Bench Dumbbell Flyes20 lbs.150
Biceps
Concentration Curls15 lbs.1560
Chest
Pushups-100
Forearms
Dumbbell Wrist Curls5 lbs.1530
Chest
Pushups-100
Forearms
Dumbbell Wrist Curls5 lbs.1530
Chest
Pushups-100
Forearms
Dumbbell Wrist Curls5 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Cycling0 miles20-

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