JR GET IT 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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Rating:
 Unrated
Created By:
phenom09 on December 06, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Back, Biceps, Triceps, Thighs, Calves, Abs, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press85 lbs.1060
120 lbs.1060
130 lbs.860
135 lbs.860
145 lbs.660
Shoulders
Seated Barbell Front Press60 lbs.1060
70 lbs.860
75 lbs.660
80 lbs.660
85 lbs.460
Back
Wide-Grip Behind-The-Neck Pulldowns80 lbs.1060
85 lbs.1060
95 lbs.1060
Biceps
Standing Alternate Dumbbell Curls20 lbs.1260
25 lbs.1060
25 lbs.1060
Triceps
Triceps Cable Pushdowns35 lbs.1260
45 lbs.1260
50 lbs.1060
Triceps Parallel-Bar Dips-2060
-2060
Chest
Flat Bench Dumbbell Flyes20 lbs.1060
25 lbs.1060
35 lbs.1060
Thighs
Barbell Squats105 lbs.10120
115 lbs.6120
115 lbs.6120
Angled Leg Press180 lbs.10120
200 lbs.8120
220 lbs.8120
Leg Extensions60 lbs.1060
60 lbs.1060
70 lbs.1060
Lying Leg Curls35 lbs.2060
35 lbs.2060
Calves
Standing Calf Raises160 lbs.1560
160 lbs.1560
Abs
Sit-Ups-10030
Crunches-10030
Lower Back
Back Extension: Plank Hold with Lift-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles20-
0.000 miles20-
Jumping Rope0.000 miles5-
0.000 miles5-
Treadmill Running0.000 miles15-
0.000 miles15-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press85 lbs.1060
120 lbs.1060
130 lbs.860
135 lbs.860
145 lbs.660
Shoulders
Seated Barbell Front Press60 lbs.1060
70 lbs.860
75 lbs.660
80 lbs.660
85 lbs.460
Back
Wide-Grip Behind-The-Neck Pulldowns80 lbs.1060
85 lbs.1060
95 lbs.1060
Biceps
Standing Alternate Dumbbell Curls20 lbs.1260
25 lbs.1060
25 lbs.1060
Triceps
Triceps Cable Pushdowns35 lbs.1260
45 lbs.1260
50 lbs.1060
Triceps Parallel-Bar Dips-1560
-1560
Chest
Flat Bench Dumbbell Flyes20 lbs.1260
25 lbs.1060
35 lbs.1060
Thighs
Barbell Squats105 lbs.10120
115 lbs.6120
115 lbs.6120
Angled Leg Press180 lbs.10120
200 lbs.8120
220 lbs.8120
Leg Extensions60 lbs.1060
60 lbs.1060
70 lbs.1060
Lying Leg Curls35 lbs.2060
35 lbs.2060
Calves
Standing Calf Raises160 lbs.1560
160 lbs.1560
Abs
Sit-Ups-10030
Crunches-10030
Lower Back
Back Extension: Plank Hold with Lift-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles20-
0.000 miles20-
Jumping Rope0.000 miles5-
0.000 miles5-
Treadmill Running0.000 miles15-
0.000 miles15-

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