PLAN 80932

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:
isildurox9 on July 28, 2017
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Biceps, Shoulders, Trapezius
Workout Length:
4 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Incline Dumbbell Press-150
-120
-100
Incline Cable Flyes-150
-120
-100
Dumbbell Bench Press-150
-120
-100
Pushups-200
-200
-200
Triceps
Triceps Cable Pushdowns-150
-120
-100
One-Dumbbell Triceps Extensions-150
-120
-1100
Cable Triceps Kickbacks-150
-120
-100
Cardio Training Exercises (definitions)Cardio
Distance(km)		Cardio
Time(min)		Rest (sec.)
Jumping Rope0 km15300
0 km15300
0 km15300
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Barbell Squats-150
-120
-100
Dumbbell Lunges-150
-120
-100
Seated Machine Leg Press-200
-150
-120
Stiff-Legged Deadlifts-100
-100
-100
Calves
Smith Machine Standing Calf Raise-250
-200
-150
-100
One-Leg Dumbbell Calf Raises-250
-200
-150
-100
Cardio Training Exercises (definitions)Cardio
Distance(km)		Cardio
Time(min)		Rest (sec.)
Jumping Rope0 km15300
0 km15300
0 km15300

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