TOUGH IT UP 30

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:

NativeSon77 on June 03, 2011

Users:

Comments:

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Workout Category:

Strength Training Only

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

30 days

Workout Days:

No preference

Description

Modify after initial 30 days..,

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Abs
Sit-Ups	-	15	30
	-	15	30
	-	15	30
Biceps
Barbell Preacher Curls	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Calves
Standing Calf Raises	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Triceps
Reverse-Grip Triceps Extension	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Forearms
Barbell Wrist Curls	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Shoulders
Standing Shoulder Pull, External Rotation	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
	-	10	60
Thighs
Leg Extensions	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
Chest
Incline Dumbbell Flyes	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Thighs
Lying Leg Curls	65 lbs.	12	60
	65 lbs.	12	60
	65 lbs.	12	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	20	60
	20 lbs.	20	60
Shoulders
Lateral Dumbbell Raises	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60

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

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