HARD WORKOUT

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:

roblelove on March 30, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Abs, Chest, Triceps, Shoulders, Back, Biceps

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.)
Abs
Weighted Crunch	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
Chest
Barbell Bench Press	150 kg.	10	60
	150 kg.	10	60
	150 kg.	10	60
	160 kg.	10	60
	150 kg.	10	60
Incline Dumbbell Press	130 kg.	10	60
	130 kg.	10	60
	130 kg.	10	60
	140 kg.	10	60
	130 kg.	10	60
Triceps
Machine Triceps Extensions	60 kg.	10	60
	60 kg.	10	60
	60 kg.	10	60
	60 kg.	10	60
Triceps Cable Pushdowns	50 kg.	10	60
	50 kg.	10	60
	50 kg.	10	60
	60 kg.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 km	25	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Roman Chair Oblique Twists	-	15	30
	-	15	30
	-	15	30
Dumbbell Side Bends	45 kg.	20	30
	45 kg.	20	30
	45 kg.	20	30
Shoulders
Machine Shoulder Press	80 kg.	10	60
	80 kg.	10	60
	80 kg.	10	60
	80 kg.	10	60
Lateral Raise and Rear Lateral Raise	20 kg.	10	60
	20 kg.	10	60
	20 kg.	10	60
	20 kg.	10	60
	20 kg.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1.86 km	0	-

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