DEAD ZONE

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:

imsoweak on March 20, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Chest, Forearms, Triceps, Trapezius, Shoulders, Abs

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Description

Gotta bulk up for football

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	15 lbs.	12	60
Standing Alternate Dumbbell Curls	15 lbs.	12	60
Concentration Curls	15 lbs.	10	60
Chest
Dumbbell Bench Press	15 lbs.	15	60
Flat Bench Dumbbell Flyes	15 lbs.	15	60
Pushups	-	10	60
Forearms
Dumbbell Wrist Curls	15 lbs.	20	60
Dumbbell Reverse Wrist Curls	10 lbs.	20	60
Triceps
One-Arm Dumbbell Kickbacks	15 lbs.	8	60
One-Arm Dumbbell Extensions	15 lbs.	10	60
Lying Triceps Extensions	15 lbs.	10	60
Pushups: Close Grip	-	10	60
Trapezius
Dumbbell Shrugs	15 lbs.	15	60
Shoulders
Front Dumbbell Raises	15 lbs.	8	60
Seated Dumbbell Press	15 lbs.	8	60
Dumbbell Push Press	15 lbs.	8	60
Abs
Bicycle Crunches	-	25	30
Sit-Ups	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0 miles	360	-
Jumping Jacks	0 miles	5	-
Jog in Place - Fast	0 miles	5	-

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