ARON'S 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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Rating:
 Unrated
Created By:
aronito on October 27, 2011
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Abs, Shoulders, Chest, Biceps, Triceps, Back
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Knee-Up Crunches-10030
-10030
-10030
Crunches-3000
Shoulders
Dumbbell Arnold Shoulder Press14 kg.1060
14 kg.1060
14 kg.1060
Chest
Seated Cable Chest Press55 kg.1060
55 kg.1060
55 kg.1060
Decline Barbell Press50 kg.1060
55 kg.1060
60 kg.1060
Biceps
Standing Alternate Dumbbell Curls14 kg.1060
14 kg.1060
14 kg.1060
Standing Barbell Curls24 kg.1060
24 kg.1060
24 kg.1060
Triceps
Triceps Cable Pushdowns25 kg.1060
25 kg.1060
25 kg.1060
Single-Arm Reverse-Grip Pushdown-600
Shoulders
Lateral Dumbbell Raises9 kg.1060
9 kg.1060
9 kg.1060
Chest
Pec Deck Flyes50 kg.1060
50 kg.1060
50 kg.1060
Cardio Training Exercises (definitions)Cardio
Distance(km)		Cardio
Time(min)		Rest (sec.)
Recumbent Stationary Bike6.21 km30-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Knee-Up Crunches-10030
-10030
-10030
Crunches-3000
Shoulders
Machine Shoulder Press25 kg.1060
30 kg.1060
35 kg.1060
Biceps
Seated Curls20 kg.1060
25 kg.1060
30 kg.1060
Standing Barbell Curls24 kg.1060
24 kg.1060
24 kg.1060
Triceps
Reverse-Grip Triceps Extension45 kg.1060
45 kg.1060
45 kg.1060
Single-Arm Reverse-Grip Pushdown8 kg.600
Shoulders
Front Dumbbell Raises8 kg.1060
8 kg.1060
8 kg.1060
Back
Wide-Grip Front Pulldowns55 kg.1060
60 kg.1060
65 kg.1060
Machine Seated Rows40 kg.1060
40 kg.1060
40 kg.1060
Bowflex: Lat Row40 kg.1060
40 kg.1060
40 kg.1060
Cardio Training Exercises (definitions)Cardio
Distance(km)		Cardio
Time(min)		Rest (sec.)
Cross-Country Skiing Machine3.73 km30-

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