DYLAN

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:

dsob333 on March 01, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	11	60
	25 lbs.	11	60
	25 lbs.	11	60
Incline Dumbbell Flyes	20 lbs.	12	60
	20 lbs.	12	60
Triceps
One-Dumbbell Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Rope Extensions	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Duck Hack Squats	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
Dumbbell Lunges	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Standing Leg Curls	15 lbs.	13	90
	15 lbs.	13	90
Leg Extensions	50 lbs.	12	90
	50 lbs.	12	90
Calves
Calf Presses	160 lbs.	10	60
	160 lbs.	10	60
	160 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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