WORKOUT DOEE

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:

pallotta14 on January 16, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
One-Dumbbell Triceps Extensions	-	8	60
	-	8	60
	-	8	60
Triceps Cable Pushdowns	-	8	60
	-	8	60
	-	8	60
Rope Extensions	-	8	60
	-	8	60
	-	8	60
Dumbbell Triceps Press	-	8	60
	-	8	60
	-	8	60
Trapezius
Barbell Upright Rows	-	8	60
	-	8	60
	-	8	60
Dumbbell Shrugs	-	8	60
	-	8	60
	-	8	60
Shoulders
Machine Shoulder Press	-	8	60
	-	8	60
	-	8	60
Rear Dumbbell Raises	-	8	60
	-	8	60
	-	8	60
Calves
Standing Calf Raises	-	20	60
	-	20	60
	-	20	60
Calf Presses	-	10	60
	-	10	60
	-	20	60
Seated Calf Raises	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	10	-
Upright Stationary Bike	0 miles	5	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	-	10	60
	-	8	60
	-	6	60
	-	4	60
Incline Dumbbell Press	-	8	60
	-	8	60
	-	8	60
Decline Barbell Press	-	8	60
	-	8	60
	-	8	60
TRX Chest Fly	-	8	60
	-	8	60
	-	8	60
	-	8	60
Biceps
Concentration Curls	-	8	60
	-	8	60
	-	8	60
Seated Curls	-	8	60
	-	8	60
	-	8	60
Standing Barbell Curls	-	8	60
	-	8	60
	-	8	60
	-	8	60
Thighs
Angled Leg Press	-	10	60
	-	10	60
	-	10	60
Smith Machine Squats	-	10	60
	-	10	60
	-	10	60
Leg Extensions	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	10	-
Upright Stationary Bike	0 miles	5	-

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