SHAPE UP

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:

Vickramjsingh on July 03, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Flat Bench Dumbbell Flyes	20 lbs.	14	60
	20 lbs.	14	60
	20 lbs.	14	60
Cable Crossovers	20 lbs.	16	60
	20 lbs.	16	60
Back
Close-Grip Pulldowns	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Wide-Grip Front Pulldowns	60 lbs.	11	60
	60 lbs.	11	60
	60 lbs.	11	60
Cross-Bench Dumbbell Pullovers	20 lbs.	11	60
	20 lbs.	11	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	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	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Barbell Front Press	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Machine Lateral Raises	15 lbs.	16	60
	15 lbs.	16	60
	15 lbs.	16	60
Trapezius
Barbell Upright Rows	40 lbs.	8	60
	40 lbs.	8	60
Dumbbell Shrugs	30 lbs.	10	60
	30 lbs.	10	60
Triceps
Machine Triceps Extensions	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
One-Arm Dumbbell Kickbacks	10 lbs.	10	60
	10 lbs.	10	60
	10 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	30	-

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