BOBBYRYANWORKOUT2012

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:
rmahabir on October 23, 2012
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Workout Category:
Strength & Cardio Combined
Workout Type:
Endurance
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Back, Shoulders, Thighs, Biceps, Triceps, Abs, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Machine Incline Chest Press190 lbs.-30
190 lbs.-30
Pec Deck Flyes90 lbs.-60
90 lbs.-60
Back
Wide-Grip Front Pulldowns115 lbs.1030
115 lbs.1030
Shoulders
Machine Shoulder Press150 lbs.-30
150 lbs.-30
Thighs
Barbell Squats115 lbs.1030
175 lbs.-30
Leg Extensions80 lbs.1030
110 lbs.-30
Lying Leg Curls55 lbs.10120
80 lbs.-120
Biceps
Standing Barbell Curls65 lbs.1030
65 lbs.1030
Machine Preacher Curls80 lbs.-60
80 lbs.-60
80 lbs.-60
Triceps
Triceps Cable Pushdowns60 lbs.1030
60 lbs.1030
One-Arm Dumbbell Extensions25 lbs.-60
25 lbs.-60
25 lbs.-60
Abs
Machine Crunches10 lbs.-0
10 lbs.-0
10 lbs.-0
Leg Raises--0
--0
Machine Side Crunches--0
--0
Lower Back
Back Extensions--60
--60
--60
Machine Low Back Extensions170 lbs.-0
170 lbs.-0
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Easy Run2.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Easy Run5.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.000 miles0-
Cool Down0.000 miles0-

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