TWO WEEK

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 March 19, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Expert

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
EZ Curl Bar Curls	65 lbs.	10	60
	85 lbs.	10	60
	105 lbs.	8	60
	115 lbs.	6	60
Seated Curls	40 lbs.	10	60
	70 lbs.	10	60
	80 lbs.	8	60
	90 lbs.	6	60
Seated Hammer Curls	40 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	8	60
	80 lbs.	6	60
Concentration Curls	40 lbs.	10	60
	80 lbs.	10	60
	90 lbs.	8	60
	100 lbs.	6	60
Single-Arm Standing Cable Curl	25 lbs.	10	60
	50 lbs.	10	60
	60 lbs.	8	60
	70 lbs.	6	60
Calves
Standing Calf Raises	90 lbs.	10	60
	135 lbs.	30	60
	180 lbs.	20	60
	205 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	12	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	135 lbs.	10	60
	185 lbs.	10	60
	205 lbs.	10	60
	225 lbs.	8	60
	235 lbs.	6	60
Barbell Bench Press	135 lbs.	10	60
	225 lbs.	9	60
	235 lbs.	8	60
	235 lbs.	6	60
Decline Barbell Press	135 lbs.	10	60
	225 lbs.	8	60
	235 lbs.	7	60
	235 lbs.	6	60
Incline Dumbbell Flyes	25 lbs.	10	60
	50 lbs.	10	60
	60 lbs.	8	60
	70 lbs.	5	60
Cable Crossovers	25 lbs.	12	60
	35 lbs.	10	60
	45 lbs.	8	60
	50 lbs.	6	60
Abs
Cable Crunches	95 lbs.	30	30
	95 lbs.	23	30
	95 lbs.	16	30
Side Jackknifes	-	30	30
	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1.300 miles	13	-

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