STYX

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:

BIGDOG66djs on January 23, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Back, Trapezius, Biceps, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Incline Dumbbell Press	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Flat Bench Dumbbell Flyes	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Triceps
Triceps Cable Pushdowns	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Dumbbell Lying Triceps Extensions	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Seated Overhead Cable Extensions	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Trapezius
Dumbbell Shrugs	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 1%	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Barbell Preacher Curls	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Standing Hammer Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Standing Dumbbell Reverse Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Seated Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Shoulders
Front Dumbbell Raises	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Seated Dumbbell Press	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Lateral Dumbbell Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Dumbbell Arnold Shoulder Press	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 1%	0 miles	30	-

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