ROYCE

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:

royce1974 on December 16, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	52 kg.	12	120
	52 kg.	12	120
	52 kg.	12	120
Angled Leg Press	95 kg.	12	90
	95 kg.	12	90
	95 kg.	12	90
Leg Extensions	32 kg.	12	90
	32 kg.	12	90
	32 kg.	12	90
Lying Leg Curls	23 kg.	12	90
	23 kg.	12	90
	23 kg.	12	90
Calves
Standing Calf Raises	91 kg.	10	60
	91 kg.	10	60
	91 kg.	10	60
	91 kg.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 km	30	-
Stairclimbing Machine	0.000 km	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	66 kg.	10	90
	66 kg.	10	90
	66 kg.	10	90
Incline Barbell Press	50 kg.	10	90
	50 kg.	10	90
	50 kg.	10	90
Decline Barbell Press	66 kg.	8	90
	66 kg.	8	90
	66 kg.	8	90
Flat Bench Dumbbell Flyes	18 kg.	10	90
	18 kg.	10	90
	18 kg.	10	90
Biceps
Standing Barbell Curls	27 kg.	12	90
	27 kg.	12	90
	27 kg.	12	90
Suicide Curls	18 kg.	21	90
	18 kg.	21	90
	18 kg.	21	90
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 km	30	-
Outdoor Running	0.000 km	30	-

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