S AND M

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:

jfw5731 on February 06, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Expert

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	175 lbs.	12	60
	190 lbs.	10	60
	190 lbs.	10	60
	205 lbs.	8	60
	225 lbs.	6	60
Flat Bench Dumbbell Flyes	50 lbs.	12	60
	55 lbs.	10	60
	55 lbs.	10	60
	60 lbs.	8	60
Incline Dumbbell Press	135 lbs.	12	60
	145 lbs.	10	60
	145 lbs.	10	60
Machine Chest Press	185 lbs.	12	60
	195 lbs.	10	60
	195 lbs.	10	60
Shoulders
Seated Barbell Front Press	95 lbs.	12	60
	105 lbs.	10	60
	105 lbs.	10	60
	115 lbs.	8	60
	125 lbs.	6	60
Lateral Dumbbell Raises	25 lbs.	12	60
	30 lbs.	10	60
	30 lbs.	10	60
	35 lbs.	8	60
Seated Dumbbell Press	50 lbs.	12	60
	55 lbs.	10	60
	55 lbs.	10	60
	60 lbs.	8	60
Standing Shoulder Pull, Internal Rotation	225 lbs.	12	60
	285 lbs.	10	60
	285 lbs.	10	60
	315 lbs.	8	60
	405 lbs.	6	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2.2 miles	25	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	135 lbs.	12	60
	135 lbs.	12	60
Bent-Over Barbell Rows	185 lbs.	12	60
	185 lbs.	12	60
Pull-Ups: Front Lever	-	12	60
	-	12	60
Thighs
Barbell Squats	225 lbs.	12	60
	225 lbs.	12	60
Triceps
Triceps Parallel-Bar Dips	-	12	60
	-	12	60
Back
Single-Arm Lat Pulldown	100 lbs.	12	60
	100 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0 miles	45	-

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