MY STRENGTH

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

anotherman on April 21, 2011

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Lower Back, Trapezius, Shoulders, Abs, Biceps, Forearms, Triceps

Workout Length:

3 days

Workout Days:

No preference

Tags:

toned, strength, fitness, Muscle

Description

strength, muscle size, toning and fitness, minimal cardio but challenging.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	10	60
	-	9	60
	-	8	60
	-	7	60
	-	6	60
	-	5	60
	-	4	60
	-	3	60
	-	2	60
	-	1	60
Barbell Bench Press	100 lbs.	12	60
	100 lbs.	12	60
Incline Dumbbell Press	140 lbs.	8	60
	140 lbs.	8	60
Cable Crossovers	100 lbs.	8	60
	100 lbs.	8	60
Parallel-Bar Dips	-	8	60
	-	8	60
Burpees	-	10	60
Back
Wide-Grip Front Pulldowns	180 lbs.	10	60
	180 lbs.	10	60
Prone Cobra	-	8	60
Close-Grip Pulldowns	180 lbs.	10	60
	180 lbs.	10	60
Bent-Over Barbell Rows	100 lbs.	10	60
	100 lbs.	10	60
Inverted Row	-	12	60
	-	12	60
Lower Back
Swiss-Ball Reverse Hyperextension	-	12	60
Trapezius
Barbell Upright Rows	100 lbs.	8	60
	100 lbs.	8	60
Shoulders
Standing Barbell Press	-	-	60
Lateral Cable Raises	-	-	60
Machine Shoulder Press	-	-	60
Abs
Bridge (Plank)	-	4	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	7	-
1 mile walk/jog	0 miles	45	-
P90X Ab Ripper	0 miles	10	-
BodyRock Fitness: Ultimate Stretching Routine	0 miles	15	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	100 lbs.	6	60
	100 lbs.	6	60
Seated Hammer Curls	30 lbs.	10	60
	30 lbs.	10	60
Standing Barbell Reverse Curls	40 lbs.	6	60
	40 lbs.	6	60
Cable Curls	100 lbs.	8	60
	100 lbs.	8	60
Forearms
Barbell Wrist Curls	100 lbs.	10	60
	100 lbs.	10	60
Barbell Reverse Wrist Curls	100 lbs.	10	60
	100 lbs.	10	60
Bar Hold	100 lbs.	3	60
Shoulders
Standing Barbell Press	100 lbs.	8	60
	100 lbs.	8	60
Lateral Cable Raises	30 lbs.	8	60
	30 lbs.	8	60
Rear Cable Raises	20 lbs.	8	60
	20 lbs.	8	60
Front Cable Raises	30 lbs.	6	60
	30 lbs.	6	60
Triceps
Reverse-Grip Triceps Extension	100 lbs.	6	60
	100 lbs.	6	60
Triceps Cable Pushdowns	120 lbs.	8	60
	120 lbs.	8	60
One-Dumbbell Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
Triceps Bench Dips	-	15	60
	-	15	60
	-	15	60
One-Arm Dumbbell Kickbacks	45 lbs.	10	60
	45 lbs.	10	60
Abs
Glute Bridge with Abduction	-	20	30
Flutter Kicks	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
BodyRock Fitness Boot Camp Workout I: Burpees	0 miles	3	-
BodyRock Fitness: F The Gym Workout	0 miles	5	-
BodyRock Fitness: Ultimate Stretching Routine	0 miles	15	-

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