GRUELING 5'S

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:

debroo72 on March 07, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

High Intensity Cardio

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Description

little rest through out the whole wo just enough to catch your breath its all dumbells. can subsitute cleans with bent over double dumbell rows.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	45 lbs.	5	60
Back
Cleans	45 lbs.	5	60
Shoulders
Standing Dumbbell Press	45 lbs.	5	60
Thighs
Walking Lunges with Dumbbells	45 lbs.	20	60
Chest
Burpees	-	25	60
Thighs
Dumbbell Squats	40 lbs.	10	60
Back
Cleans	40 lbs.	10	60
Shoulders
Standing Dumbbell Press	40 lbs.	10	60
Thighs
Walking Lunges with Dumbbells	40 lbs.	20	60
Chest
Burpees	-	20	60
Thighs
Dumbbell Squats	35 lbs.	15	60
Back
Cleans	35 lbs.	15	60
Shoulders
Standing Dumbbell Press	35 lbs.	15	60
Thighs
Walking Lunges with Dumbbells	35 lbs.	20	60
Chest
Burpees	-	15	60
Thighs
Dumbbell Squats	30 lbs.	20	60
Back
Cleans	30 lbs.	20	60
Shoulders
Standing Dumbbell Press	30 lbs.	20	60
Thighs
Walking Lunges with Dumbbells	30 lbs.	20	60
Chest
Burpees	-	10	60
Thighs
Dumbbell Squats	25 lbs.	25	60
Back
Cleans	25 lbs.	25	60
Shoulders
Standing Dumbbell Press	25 lbs.	25	60
Thighs
Walking Lunges with Dumbbells	25 lbs.	20	60
Chest
Burpees	-	5	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
Wide-Grip Front Pulldowns	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
Cross-Bench Dumbbell Pullovers	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Biceps
Seated Hammer Curls	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Concentration Curls	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Forearms
Barbell Wrist Curls	30 lbs.	10	60
	30 lbs.	10	60
Abs
Barbell Rollout	60 lbs.	15	25
	60 lbs.	15	25
	60 lbs.	15	25
Hanging Knee Tucks	-	20	25
Medicine Ball V Sit-Ups	-	15	20
	-	15	20
	-	15	20
Mountain Climbers	-	25	20
	-	25	20
	-	25	20
	-	25	20
Bicycle Crunches	-	20	15
	-	20	15
	-	20	15
	-	20	15
Cable Crunches	50 lbs.	15	15
	50 lbs.	15	15
	50 lbs.	15	15
	50 lbs.	15	15
Back
Barbell Hang Snatch	-	-	60
Kettlebell Speed Two-Hand Swing	-	-	60
Thighs
Thrusters: Body Weight	-	-	60
Walking Lunges with Dumbbells	-	-	60

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