BOBO

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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Rating:
 Unrated
Created By:
marcvip on May 28, 2011
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Abs, Back, Biceps, Chest, Forearms, Lower Back, Shoulders, Thighs, Trapezius, Triceps, Calves
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches--30
Bench Knee Tucks--30
Crunches--30
Back
One-Arm Dumbbell Bent-Over Rows--60
Dumbbell Pullovers--60
Pull Up with Neutral Grip--60
Standing Dumbbell Rows--60
Reverse-Grip Bent-Over Barbell Rows--60
--60
Dumbbell Snatch--60
Barbell Clean and Jerk--60
Standing Dumbbell Rows: One-Arm--60
Dumbbell Two-Hand Swing--60
Biceps
Standing Alternate Dumbbell Curls--60
Standing Barbell Curls--60
Seated Hammer Curls--60
Standing Dumbbell Curls--60
Concentration Curls--60
Barbell Preacher Curls--60
Suicide Curls--60
Standing Barbell Reverse Curls--60
Barbell One-Arm Biceps Curl--60
Standing Dumbbell Reverse Curls--60
Dumbbell Bicep Curls: Single-Leg--60
Seated Curls--60
Single-Arm Preacher Hammer Curl--60
Prone Dumbbell Curl--60
Seated Cable Curls: Alternating--60
Swiss Ball Preacher Curls--60
Chest
Pushups--60
Pec Deck Flyes--60
Pushups: Kneeling--60
Standing Dumbbell Flyes--60
Barbell Bench Press: Speed--60
Forearms
Barbell Wrist Curls--60
Barbell Reverse Wrist Curls--60
Bar Hold--60
Lower Back
Deadlifts--60
--60
Back Extensions--60
Plate Good Morning--60
Shoulders
Front Dumbbell Raises--60
Seated Barbell Front Press--60
Plate Pickup Overhead Lift--60
Standing Dumbbell Press--60
Standing Barbell Press--60
Dumbbell Cross Punch--60
Twisting Dumbbell Shoulder Press--60
Thighs
Dumbbell Squats--60
--60
Box Jumps--60
-1260
Trapezius
Dumbbell Upright Rows--60
Triceps
One-Arm Dumbbell Extensions--60
One-Dumbbell Triceps Extensions--60
Close-Grip Bench Press--60
Calves
One-Leg Dumbbell Calf Raises--60
Seated Dumbbell Calf Raises--60
Standing Barbell Calf Raises--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Stretching0 miles0-
Cool Down0 miles0-
Jumping Jacks0 miles0-
30-Day Shred Workout0 miles0-

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