STRENGTH & KUNG FU

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:

BigJimSlade on October 27, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Abs, Triceps, Chest, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Cable Crunches	50 lbs.	20	30
	50 lbs.	20	30
Triceps
Triceps Cable Pushdowns	45 lbs.	20	60
	45 lbs.	20	60
	45 lbs.	20	60
Abs
Hanging Leg Raises	-	15	30
	-	15	30
Triceps
Reverse-Grip Triceps Extension	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Abs
Knee to Chest Crunches	-	15	30
	-	15	30
Triceps
Triceps Parallel-Bar Dips	-	20	60
	-	20	60
	-	15	60
Chest
Cable Crossovers	-	-	60
Calves
Standing Calf Raises	250 lbs.	20	60
Chest
Incline Pushups: Hands on Bench	-	20	60
	-	20	60
Calves
Seated Calf Raises	100 lbs.	20	60
Chest
Pec Deck Flyes	120 lbs.	20	60
	105 lbs.	15	60
	105 lbs.	10	60
Pushups: Feet on Swiss Ball	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Karate	0.000 miles	105	-

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