SFITPHASE1F

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:

SummerFit3 on May 18, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Back, Chest, Thighs, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Dumbbell High Pull	75 lbs.	10	60
Chest
Pushup Position and Row	75 lbs.	10	60
Thighs
Reverse Lunge and Swing	75 lbs.	10	60
High Knee Run	-	10	60
Back
Dumbbell Two-Hand Swing	75 lbs.	10	60
Abs
Cross-Body Mountain Climber	-	10	30
Back
Dumbbell High Pull	75 lbs.	10	60
Chest
Pushup Position and Row	75 lbs.	10	60
Thighs
Reverse Lunge and Swing	75 lbs.	10	60
High Knee Run	-	10	60
Back
Dumbbell Two-Hand Swing	75 lbs.	10	60
Abs
Cross-Body Mountain Climber	-	10	30
Back
Dumbbell High Pull	75 lbs.	10	60
Chest
Pushup Position and Row	75 lbs.	10	60
Thighs
Reverse Lunge and Swing	75 lbs.	10	60
High Knee Run	-	10	60
Back
Dumbbell Two-Hand Swing	75 lbs.	10	60
Abs
Cross-Body Mountain Climber	-	10	30

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Goblet Squat and Chinup	0.000 miles	0	-
Dumbbell Push Press and One-Arm Dumbbell Row	0.000 miles	0	-
Alternating Dumbbell Bench and Jump Squat	0.000 miles	0	-

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