THAT ONE

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:

jkirklin on December 09, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

upper body with a little cardio

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	35 lbs.	6	0
Back
Wide-Grip Front Pulldowns	90 lbs.	5	0
Thighs
Angled Leg Press	180 lbs.	6	120
Chest
Incline Dumbbell Press	40 lbs.	6	0
Back
Wide-Grip Front Pulldowns	110 lbs.	5	0
Thighs
Angled Leg Press	220 lbs.	6	120
Chest
Incline Dumbbell Press	45 lbs.	4	0
Back
Wide-Grip Front Pulldowns	125 lbs.	3	0
Thighs
Angled Leg Press	260 lbs.	4	120
Chest
Pushups	-	max	120
Back
Wide-Grip Front Pulldowns	110 lbs.	8	0
	90 lbs.	12	120
Thighs
Angled Leg Press	220 lbs.	8	0
	180 lbs.	12	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	200 lbs.	6	0
Lying Leg Curls	45 lbs.	6	0
Shoulders
Seated Dumbbell Press	30 lbs.	6	0
Back
Wide-Grip Front Pulldowns	90 lbs.	6	0
Triceps
Rope Extensions	45 lbs.	6	0
Biceps
EZ Curl Bar Curls	50 lbs.	6	120
Thighs
Angled Leg Press	220 lbs.	10	0
Lying Leg Curls	55 lbs.	10	0
Abs
Hanging Knee Tucks	-	20	120
Shoulders
Seated Dumbbell Press	35 lbs.	10	0
Back
Wide-Grip Front Pulldowns	105 lbs.	10	0
Abs
Reverse Crunches	-	20	120
Triceps
Rope Extensions	55 lbs.	10	0
Biceps
EZ Curl Bar Curls	65 lbs.	10	0
Abs
Hanging Knee Tucks	-	20	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

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