JERRYS 195 PLAN

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:

jlharvey on July 24, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

Workout I'm using to try to drop from 250 down to 195

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	15	120
	120 lbs.	10	120
	145 lbs.	8	120
	165 lbs.	6	120
	190 lbs.	4	120
Incline Barbell Press	110 lbs.	8	120
	135 lbs.	4	120
	145 lbs.	2	120
	155 lbs.	1	120
Decline Barbell Press	110 lbs.	8	120
	135 lbs.	6	120
	145 lbs.	4	120
Flat Bench Dumbbell Flyes	40 lbs.	8	120
	45 lbs.	6	120
	50 lbs.	4	120
Abs
Flutter Kicks	-	20	30
	-	20	30
Hanging Leg Raises	-	10	30
	-	10	30
Hanging Knee Tucks	-	20	30
Incline Sit-Ups	-	20	30
Side Crunches	-	40	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	3.800 miles	45	-
Stairclimbing Machine	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	75 lbs.	20	120
	105 lbs.	15	120
	125 lbs.	10	120
	125 lbs.	10	120
	175 lbs.	6	120
Lower Back
Deadlifts	90 lbs.	15	120
	190 lbs.	12	120
	150 lbs.	10	120
	150 lbs.	10	120
Thighs
Lying Leg Curls	55 lbs.	10	120
	70 lbs.	8	120
	70 lbs.	6	120
	80 lbs.	6	120
Dumbbell Lunges	20 lbs.	20	120
	20 lbs.	20	120
	20 lbs.	20	120
	20 lbs.	20	120
Abs
Hanging Knee Tucks	-	20	30
	-	20	30
Bicycle Crunches	-	20	30
	-	20	30
Hanging Leg Raises	-	15	30
	-	15	30
Incline Sit-Ups	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	1.900 miles	21	-
Elliptical Trainer	3.200 miles	30	-

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