BRICKSHITHOUSE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
kahoouna
Rating:
 Unrated
Created By:
kahoouna on December 27, 2009
Users:
2 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Shoulders, Biceps, Back, Triceps, Thighs, Calves, Abs
Description
body blasting hour and 15 minutes-hour and a half tops. high intensity. roughly 85 percent of max. weight. used om all excersises. work it until its soar. usually supersetting opposing muscles every set

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Dumbbell Bench Press--60
--60
--60
--60
Flat Bench Dumbbell Flyes--60
--60
--60
Parallel-Bar Dips--60
--60
--60
Incline Dumbbell Press--60
--60
--60
Shoulders
Plate Pickup Overhead Lift--60
--60
Seated Dumbbell Press--60
--60
--60
--60
Biceps
Standing Alternate Dumbbell Curls--60
--60
--60
--60
Back
Close-Grip Pulldowns--60
--60
Single-Arm Lat Pulldown--60
--60
--60
--60
Triceps
Machine Triceps Extensions--60
--60
--60
Chest
Pec Deck Flyes--60
--60
--60
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Hack Squats--60
--60
--60
--60
Lying Leg Curls--60
--60
--60
--60
Back
Machine Seated Rows--60
--60
--60
--60
Biceps
EZ Curl Bar Curls--60
--60
Triceps
Triceps Parallel-Bar Dips--60
--60
--60
--60
Calves
Standing Calf Raises--60
--60
--60
Abs
Hanging Knee Tucks--30
--30
--30
Crunches--30
--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Elliptical Trainer0.000 miles5-
0.000 miles5-
0.000 miles5-
Brisk Ride0.000 miles5-
0.000 miles5-

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