MASONS 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 15, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	140 lbs.	15	20
Dumbbell Lunges	60 lbs.	25	30
Stiff-Legged Deadlifts	75 lbs.	15	15
Calves
Standing Calf Raises	100 lbs.	15	15
Barbell Reverse Calf Raise	75 lbs.	15	10
Thighs
Front Squats	100 lbs.	8	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Chinup	-	10	10
Pull Ups	-	10	10
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	15	15
Triceps
Lying Triceps Extensions	50 lbs.	15	10
Triceps Bench Dips	-	20	60
Forearms
Dumbbell Wrist Curls	25 lbs.	15	10
Shoulders
Seated Dumbbell Press	75 lbs.	20	15
Front Dumbbell Raises	20 lbs.	10	10
Lateral Dumbbell Raises	20 lbs.	10	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	20	-

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