TEVIN'S WORKOUT PLAN

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:

tvwalden on March 29, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Basketball	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	50 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Standing Alternate Dumbbell Curls	-	10	60
	-	10	60
	25 lbs.	10	60
Concentration Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Wide-Grip Front Pulldowns	85 lbs.	15	60
	85 lbs.	15	60
Shoulders
Seated Dumbbell Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Lateral Dumbbell Raises	10 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Front Dumbbell Raises	10 lbs.	10	60
	-	10	60
	-	10	60
Trapezius
Barbell Upright Rows	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Barbell Shrugs	185 lbs.	12	60
	185 lbs.	12	60
	185 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-

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