BODY TRANSFORMATION

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:
randybarm41 on March 31, 2011
Users:
5 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Expert
Target Gender:
Men
Body Parts:
Chest, Triceps, Back, Thighs, Biceps, Shoulders, Trapezius, Calves, Abs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description
this will give you a rock hard body. i didnt put any ab workouts on here because you should already know what to do after every workout.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press265 lbs.260
265 lbs.260
265 lbs.260
Incline Barbell Press205 lbs.660
205 lbs.660
205 lbs.660
Decline Barbell Press205 lbs.660
205 lbs.660
205 lbs.660
Cable Crossovers-1060
-1060
Triceps
Single-Arm Reverse-Grip Pushdown-1060
-1060
-1060
Rope Extensions-1060
-1060
-1060
Triceps Cable Pushdowns-1060
-1060
-1060
Weighted Parallel-Bar Dips-1060
-1060
-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running0 miles20-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Wide Grip Front Chin-Ups-1060
-1060
-1060
-1060
Machine Seated Rows-1060
-1060
-1060
One-Arm Dumbbell Bent-Over Rows80 lbs.1060
80 lbs.1060
80 lbs.1060
Close-Grip Pulldowns-1060
-1060
-1060
Thighs
Stiff-Legged Deadlifts135 lbs.1060
135 lbs.1060
135 lbs.1060
Biceps
Standing Alternate Dumbbell Curls40 lbs.1060
40 lbs.1060
40 lbs.1060
Seated Hammer Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Barbell Preacher Curls-1060
-1060
-1060
Standing Barbell Curls65 lbs.1060
65 lbs.1060
65 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Incline Walk0 miles45-

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