TY'S WORKOUT

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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:

tcvonfeldt on June 04, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	30 lbs.	20	60
	30 lbs.	15	60
Incline Dumbbell Press	20 lbs.	20	60
	20 lbs.	15	60
Flat Bench Dumbbell Flyes	15 lbs.	20	60
	15 lbs.	15	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	20	60
	20 lbs.	15	60
Triceps Cable Pushdowns	50 lbs.	20	60
	50 lbs.	15	60
Single-Arm Reverse-Grip Pushdown	40 lbs.	20	60
	40 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
55% Max Run (RPE 3)	1.000 miles	12	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Dumbbell Side Bends	25 lbs.	20	30
Flutter Kicks	-	15	30
Leg Raises	-	15	30
Roman Chair Oblique Twists	-	15	30
Roman Chair Sit-Ups	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
55% Max Run (RPE 3)	2.500 miles	23	-
Running Stairs	0.000 miles	10	-

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