WESWEE22

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:

weseric26 on January 06, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

High Intensity Cardio

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Wednesday, Thursday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	25	30
	-	25	30
	-	30	30
Chest
Barbell Bench Press	-	12	60
	-	10	60
	-	8	60
	-	5	60
Pec Deck Flyes	-	12	60
	-	12	60
	-	12	60
Incline Barbell Press	-	12	60
	-	10	60
	-	8	60
Pushups: Kneeling	-	20	60
	-	20	60
	-	20	60
Triceps
Lying Triceps Extensions	-	15	60
	-	12	60
	-	10	60
Bent-Over Triceps Cable Extension	-	15	60
	-	12	60
	-	8	60
Biceps
Standing Barbell Curls	-	12	60
	-	10	60
	-	8	60
Abs
Jump Rope	-	50	30
	-	50	30
Bridge (Plank)	-	30	30
	-	30	30
	-	45	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Machine	0 miles	28	-
Cool Down	0 miles	5	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	25	30
	-	25	30
	-	30	30
Back
Wide-Grip Front Pulldowns	-	15	60
	-	12	60
	-	10	60
Seated Cable Rows	-	15	60
	-	12	60
	-	10	60
Close-Grip Pulldowns	-	12	60
	-	12	60
	-	10	60
Bent Over Row with Back Extension	-	15	60
	-	12	60
	-	10	60
Lower Back
Back Extensions	-	15	60
	-	12	60
	-	10	60
Machine Low Back Extensions	-	15	60
	-	12	60
	-	10	60
Deadlifts	-	12	60
	-	10	60
	-	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Machine	0 miles	28	-
Stationary Bicycle (110 BPM)	0 miles	10	-

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weseric26
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stallions1
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cooze123
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