PRE EXHAUST 1

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:

bull42473 on March 15, 2017

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Flyes	-	15	60
	-	15	60
	-	15	60
	-	15	60
Barbell Bench Press	-	12	60
	-	12	60
	-	12	60
	-	12	60
Back
Seated Cable Rows	-	15	60
	-	15	60
	-	15	60
	-	15	60
Pullup with Weight	-	10	60
	-	10	60
	-	10	60
	-	10	60
Biceps
Incline Dumbbell Curls	-	15	60
	-	15	60
	-	15	60
	-	15	60
Standing Hammer Curls	-	12	60
	-	12	60
	-	12	60
	-	12	60
Triceps
Dumbbell Lying Triceps Extensions	-	15	60
	-	15	60
	-	15	60
	-	15	60
Weighted Parallel-Bar Dips	-	12	60
	-	12	60
	-	12	60
	-	12	60
Shoulders
Lateral Dumbbell Raises	-	15	60
	-	15	60
	-	15	60
	-	15	60
Standing Dumbbell Press	-	12	60
	-	12	60
	-	12	60
	-	12	60
Biceps
Cable Curls	-	15	0
	-	15	0
	-	12	0
	-	10	0
	-	10	0
Triceps
Triceps Cable Pushdowns	-	10	0
	-	10	0
	-	12	0
	-	15	0
	-	15	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	20	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Goblet Squat	-	15	60
	-	15	60
	-	15	60
	-	15	60
Barbell Squats	-	12	60
	-	12	60
	-	12	60
	-	12	60
Trapezius
Barbell Shrugs	-	12	60
	-	12	60
	-	12	60
	-	12	60
	-	12	60
Thighs
Dumbbell Lunges	-	10	60
	-	10	60
	-	10	60
Leg Extensions	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
Lying Leg Curls	-	12	60
	-	12	60
	-	12	60
	-	12	60
Forearms
Barbell Wrist Curls	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60
Dumbbell Reverse Wrist Curls	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	20	0

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