BAMS WORKOUT

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:

bambam1994 on June 04, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

66 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	20	30
	25 lbs.	20	30
	25 lbs.	20	30
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
Standing Dumbbell Curls	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
Seated Hammer Curls	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
Seated Curls	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
Standing Hammer Curls	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
Chest
Flat Bench Dumbbell Flyes	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
Pushups	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60
Dumbbell Bench Press	25 lbs.	20	30
	25 lbs.	20	30
	25 lbs.	20	30
Dumbbell Flyes	20 lbs.	15	30
	20 lbs.	15	30
	20 lbs.	15	30
Plank to Pushup	-	10	60
	-	10	60
	-	10	60
Spiderman Pushup	-	5	30
	-	5	30
	-	5	30
Forearms
Dumbbell Wrist Curls	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
Lower Back
Back Extension: Plank Hold with Lift	-	5	60
	-	5	60
	-	5	60
Shoulders
Seated Dumbbell Press	15 lbs.	10	30
	15 lbs.	10	30
	15 lbs.	10	30
Lateral Dumbbell Raises	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
Front Dumbbell Raises	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
Standing Dumbbell Press	15 lbs.	10	30
	15 lbs.	10	30
	15 lbs.	10	30
Dumbbell Cross Punch	15 lbs.	20	30
	15 lbs.	20	30
	15 lbs.	20	30
	15 lbs.	20	30
Trapezius
Dumbbell Shrugs	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
Dumbbell Upright Rows	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	10	30
	10 lbs.	10	30
	10 lbs.	10	30
One-Arm Dumbbell Extensions	15 lbs.	10	30
	15 lbs.	10	30
	15 lbs.	10	30
Dumbbell Triceps Press	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Insanity Plyometric Cardio Circuit	0 miles	45	-
Insanity Cardio Power & Resistance	0 miles	45	-
Insanity Pure Cardio	0 miles	45	-
Insanity Cardio Recovery	0 miles	45	-
Insanity Pure Cardio/Cardio Abs	0 miles	45	-
Insanity Core Cardio & Balance	0 miles	45	-
Insanity Fit Test & Max Interval Circuit	0 miles	45	-
Insanity Max Cardio Conditioning	0 miles	45	-
Insanity Max Interval Plyo	0 miles	45	-
insanity max recovery	0 miles	45	-
Insanity: Max Interval Circuit	0 miles	45	-

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