JON'S 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:

custer1 on December 02, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Back, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Back
Cleans	70 lbs.	8	120
	70 lbs.	8	120
	70 lbs.	8	120
Wide Grip Front Chin-Ups	-	max	60
	-	max	60
	-	max	60
Seated Cable Rows	105 lbs.	10	90
	105 lbs.	10	90
	105 lbs.	10	90
Wide-Grip Behind-The-Neck Pulldowns	105 lbs.	10	90
	105 lbs.	10	90
	105 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Bent-Over Barbell Rows	65 lbs.	10	90
	65 lbs.	10	90
	65 lbs.	10	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	115 lbs.	12	120
	115 lbs.	12	120
	115 lbs.	12	120
Angled Leg Press	220 lbs.	12	90
	220 lbs.	12	90
	220 lbs.	12	90
Leg Extensions	70 lbs.	12	90
	70 lbs.	12	90
	70 lbs.	12	90
Lying Leg Curls	55 lbs.	12	90
	55 lbs.	12	90
	55 lbs.	12	90
Calves
Standing Calf Raises	220 lbs.	10	60
	220 lbs.	10	60
	220 lbs.	10	60
	220 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-
Stairclimbing Machine	0.000 miles	0	-

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