TED'S CORE POWER 4: ALL

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
TedD
Rating:
 Unrated
Created By:
TedD on June 26, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Back, Thighs, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press300 lbs.860
135 lbs.1260
Dumbbell Flyes40 lbs.860
Pushups-560
Barbell Bench Press225 lbs.460
135 lbs.1060
Dumbbell Flyes40 lbs.560
Pushups-460
Barbell Bench Press225 lbs.460
135 lbs.660
Dumbbell Flyes40 lbs.460
Pushups-460
Incline Barbell Press145 lbs.1060
95 lbs.1060
Triceps
Triceps Bench Dips-1060
Chest
Incline Barbell Press145 lbs.860
95 lbs.860
Triceps
Triceps Bench Dips-1060
Back
Wide-Grip Front Pulldowns195 lbs.760
150 lbs.760
Close-Grip Pulldowns105 lbs.760
Wide-Grip Front Pulldowns195 lbs.560
150 lbs.560
Close-Grip Pulldowns105 lbs.560
Wide-Grip Behind-The-Neck Pulldowns150 lbs.860
Seated Cable Rows100 lbs.1060
70 lbs.1060
100 lbs.1060
70 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles5-
Elliptical Trainer1 miles20-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Kettlebell Russian Two-Hand Swing54 lbs.5060
54 lbs.2560
54 lbs.1560
Kettlebell One-Handed Snatch35 lbs.1060
35 lbs.1060
Thighs
Dumbbell Squat Thrusters40 lbs.1260
40 lbs.1260
40 lbs.1260
40 lbs.1260
Dumbbell Split Squats30 lbs.1060
30 lbs.1060
Overhead Squat95 lbs.1060
95 lbs.1060
95 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1260
-1260
Back Extension: Ground-1260
-1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles5-

Workout routine comments

my workout
 
August 25, 2009 at 12:56pm



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