TRANSFORMATION PART 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:

hudson34 on August 09, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

transforming form fat to fit

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Jump Squats: Body Weight	-	15	60
	-	15	60
Lower Back
Deadlifts	45 lbs.	10	60
	50 lbs.	10	60
	55 lbs.	10	60
Thighs
Romanian Deadlift	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Back
Bent-Over Barbell Rows	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Shoulders
Barbell Push Press	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Lower Back
Good Mornings	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Thighs
Offset Dumbbell Reverse Lunge	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Back
Wide-Grip Front Pulldowns	50 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Abs
Ball Crunches	-	50	30
	-	50	30
Dumbbell Side Bends	30 lbs.	50	30
	30 lbs.	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	3.500 miles	10	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	10.080 miles	35	-

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