HOOPZ

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:

hoopz on January 07, 2010

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Workout Category:

Strength Training Only

Body Parts:

Chest, Shoulders, Triceps, Lower Back, Thighs, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	88 kg.	10	60
	136 kg.	5	60
	138 kg.	3	60
	143 kg.	1	60
	145 kg.	3	60
Incline Dumbbell Press	11 kg.	12	60
	11 kg.	12	60
	11 kg.	12	60
Shoulders
Standing Barbell Press	43 kg.	8	60
	43 kg.	8	60
	43 kg.	8	60
Triceps
Lying Triceps Extensions	23 kg.	8	60
	23 kg.	8	60
	23 kg.	8	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	86 kg.	10	60
	109 kg.	5	60
	113 kg.	3	60
	118 kg.	1	60
	118 kg.	3	60
Thighs
Barbell Squats	79 kg.	10	60
	120 kg.	5	60
	125 kg.	3	60
	129 kg.	1	60
	129 kg.	3	60
Back
Wide-Grip Front Pulldowns	73 kg.	12	60
	73 kg.	12	60
	73 kg.	12	60
Biceps
EZ Curl Bar Curls	23 kg.	8	60
	23 kg.	8	60
	23 kg.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 km	0	-
Rowing Machine	0.000 km	0	-

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