THE ROD

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:

Arcwelder on January 25, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Back, Thighs, Shoulders, Triceps, Biceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	65 lbs.	6	0
Back
Wide-Grip Front Pulldowns	170 lbs.	5	0
Thighs
Angled Leg Press	300 lbs.	6	120
Chest
Incline Dumbbell Press	55 lbs.	6	0
Back
Wide-Grip Front Pulldowns	160 lbs.	5	0
Thighs
Angled Leg Press	290 lbs.	6	120
Chest
Incline Dumbbell Press	60 lbs.	4	0
Back
Wide-Grip Front Pulldowns	165 lbs.	3	0
Thighs
Angled Leg Press	300 lbs.	4	120
Chest
Pushups	-	max	120
Back
Wide-Grip Front Pulldowns	140 lbs.	8	0
	120 lbs.	12	120
Thighs
Angled Leg Press	260 lbs.	8	0
	230 lbs.	12	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	0	-
85% Max Sprint (RPE 6)	0.000 miles	0	-
Active Rest - Jog (RPE 2)	0.000 miles	0	-
85% Max Sprint (RPE 6)	0.000 miles	0	-
Active Rest - Jog (RPE 2)	0.000 miles	0	-
85% Max Sprint (RPE 6)	0.000 miles	0	-
Active Rest - Jog (RPE 2)	0.000 miles	0	-
Cool Down	0.000 miles	0	-

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