MASON'S WORKOUT

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:

masonp on April 14, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Abs, Thighs, Calves, Back, Biceps, Triceps, Forearms, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	75 lbs.	15	10
Pushups	-	30	15
Dumbbell Bench Press	50 lbs.	20	10
Burpees	-	25	10
Plank to Pushup	-	15	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	20	-
Cardio Warm Up	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	50	10
Flutter Kicks	-	35	15
Hanging Leg Raises	-	20	10
Sit-Ups	-	45	10
Hanging Leg Raises	-	35	10
Crunch Twists	-	30	10
V Sit-Ups	-	25	15
Mountain Climbers	-	40	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	15	-
Hard Cardio - 75% Max HR (RPE 7)	0 miles	30	-
Outdoor Running	2 miles	17	-

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