GARYS11

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:

gbzehatch on November 05, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Triceps, Biceps, Forearms, Abs, Chest, Back, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Dumbbell Triceps Press	-	30	0
Triceps Cable Pushdowns	-	25	0
Biceps
Standing Alternate Dumbbell Curls	-	30	0
Machine Preacher Curls	-	25	0
Forearms
Barbell Reverse Wrist Curls	-	30	0
Abs
Incline Sit-Ups	-	50	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	40	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pec Deck Flyes	-	25	0
Seated Cable Chest Press	-	25	0
Back
Lat Pulldown with Neutral Grip	-	25	0
Shoulders
Seated Barbell Front Press	-	25	0
Back
Machine Seated Rows	-	50	0
Abs
Cybex Ab Crunch Machine	-	25	0
Roman Chair Sit-Ups	-	25	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	40	-

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