JESSE STARTED

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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Rating:
 Unrated
Created By:
sideswipess on March 24, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Thighs, Lower Back, Abs, Shoulders, Trapezius, Biceps, Triceps, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats55 lbs.20120
75 lbs.15120
95 lbs.10120
95 lbs.10120
125 lbs.6120
Lower Back
Deadlifts70 lbs.15120
100 lbs.12120
120 lbs.10120
120 lbs.10120
Thighs
Lying Leg Curls40 lbs.10120
45 lbs.8120
50 lbs.6120
55 lbs.6120
Dumbbell Lunges15 lbs.20120
15 lbs.20120
15 lbs.20120
15 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide Grip Front Chin-Ups-10120
-10120
-10120
-10120
-10120
-10120
Bent-Over Barbell Rows40 lbs.15120
55 lbs.10120
70 lbs.6120
70 lbs.6120
Seated Cable Rows70 lbs.15120
80 lbs.12120
90 lbs.10120
100 lbs.8120
One-Arm Dumbbell Bent-Over Rows30 lbs.15120
35 lbs.12120
35 lbs.8120
40 lbs.6120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-

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