ERIC WORTMAN

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:

ericwortman on February 16, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Flat Bench Dumbbell Flyes	8 lbs.	13	60
	8 lbs.	13	60
	8 lbs.	13	60
Incline Dumbbell Flyes	5 lbs.	19	60
	5 lbs.	19	60
Pushups	-	10	60
	-	10	60
	-	10	60
Pushups: Wide-Grip	-	10	60
	-	10	60
	-	10	60
Plank to Pushup	-	10	60
	-	10	60
	-	10	60
Back
Pull Up with Neutral Grip	-	10	60
	-	10	60
	-	10	60
Pull-Ups: Front Lever	-	10	60
	-	10	60
	-	10	60
Wide Grip Front Chin-Ups	-	5	60
	-	5	60
	-	5	60
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Standing Barbell Reverse Curls	15 lbs.	5	60
	15 lbs.	5	60
	15 lbs.	10	60
	15 lbs.	10	60
Prone Dumbbell Curl	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Triceps
One-Arm Dumbbell Extensions	5 lbs.	8	60
	5 lbs.	8	60
	5 lbs.	8	60
	5 lbs.	8	60
	5 lbs.	8	60
One-Arm Dumbbell Kickbacks	2 lbs.	24	60
	2 lbs.	24	60
	2 lbs.	24	60
	2 lbs.	24	60
Pushups: Close Grip	-	10	60
	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
	-	20	20
	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15
	-	30	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-
Brisk Walk	0.000 miles	0	-
Jumping Jacks	0.000 miles	0	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
	0.000 miles	0	-
Triangle Pushups	0.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

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