WORKIN'

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:

vailm on July 27, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Tags:

strength, power, Arms, abs, tone, 400m, 200m

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Behind-The-Neck Press	35 lbs.	20	120
	50 lbs.	15	120
	65 lbs.	10	120
	75 lbs.	6	120
	85 lbs.	2	120
Trapezius
Barbell Upright Rows	35 lbs.	15	120
	50 lbs.	10	120
	50 lbs.	10	120
	50 lbs.	10	120
Shoulders
Seated Dumbbell Press	20 lbs.	15	120
	30 lbs.	12	120
	30 lbs.	8	120
	30 lbs.	8	120
Lateral Dumbbell Raises	8 lbs.	10	120
	10 lbs.	8	120
	12 lbs.	6	120
	12 lbs.	6	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30
Crunch Twists	-	50	30
	-	50	30
Knee to Chest Crunches	-	50	30
	-	50	30
Bench Knee Tucks	-	50	30
	-	50	30
Roman Chair Oblique Twists	-	50	30
	-	50	30
Russian Twist	-	50	30
	-	50	30
Side-Ups	-	50	30
	-	50	30
Straight-Arm Side Bridge	-	50	30
	-	50	30
V Sit-Ups	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Long Run	0.000 miles	30	-

Day 26

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	75 lbs.	15	120
	90 lbs.	10	120
	110 lbs.	8	120
	125 lbs.	6	120
	145 lbs.	4	120
Incline Barbell Press	85 lbs.	8	120
	105 lbs.	4	120
	110 lbs.	2	120
	120 lbs.	1	120
Incline Dumbbell Press	30 lbs.	10	120
	35 lbs.	8	120
	35 lbs.	6	120
Flat Bench Dumbbell Flyes	30 lbs.	8	120
	35 lbs.	6	120
	40 lbs.	4	120
Biceps
Standing Barbell Curls	60 lbs.	10	60
	60 lbs.	8	60
	65 lbs.	6	60
Standing Alternate Dumbbell Curls	25 lbs.	10	60
	30 lbs.	8	60
	30 lbs.	6	60
Seated Hammer Curls	20 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
Machine Preacher Curls	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Standing Barbell Reverse Curls	35 lbs.	10	60
	35 lbs.	10	60
Concentration Curls	15 lbs.	15	60
	15 lbs.	15	60
Forearms
Barbell Wrist Curls	45 lbs.	12	60
	50 lbs.	10	60
	55 lbs.	8	60
Barbell Reverse Wrist Curls	20 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
Abs
Crunches	-	50	30
	-	50	30
Reverse Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	30	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
Active Rest - Walk (RPE 1)	0.000 miles	0	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
Active Rest - Walk (RPE 1)	0.000 miles	0	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
Active Rest - Walk (RPE 1)	0.000 miles	0	-
Cool Down	0.000 miles	0	-

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