10/8/6/15

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:

bull42473 on March 07, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	20	60
	180 lbs.	12	60
	200 lbs.	10	60
	220 lbs.	8	60
	240 lbs.	6	60
	180 lbs.	15	60
Flat Bench Dumbbell Flyes	50 lbs.	6	60
	50 lbs.	6	60
	50 lbs.	6	60
	50 lbs.	6	60
	50 lbs.	6	60
	50 lbs.	6	60
Wide Grip Upper Chest Bench Press	170 lbs.	8	60
	170 lbs.	8	60
	170 lbs.	8	60
	170 lbs.	8	60
	170 lbs.	8	60
	170 lbs.	8	60
	170 lbs.	8	60
	170 lbs.	8	60
Dumbbell Bench Press	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Back
Pull Ups	-	10	60
	-	10	60
	-	10	60
Chinup	-	10	60
	-	10	60
	-	10	60
Reverse-Grip Bent-Over Barbell Rows	150 lbs.	10	60
	170 lbs.	8	60
	190 lbs.	6	60
	120 lbs.	15	60
Reverse Fly	50 lbs.	6	60
	50 lbs.	6	60
	50 lbs.	6	60
	50 lbs.	6	60
	50 lbs.	8	60
	50 lbs.	8	60
One-Arm Dumbbell Bent-Over Rows	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	15	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Jump Squats: Body Weight	-	20	60
	-	20	60
	-	20	60
Front Squats	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Lower Back
Deadlifts	200 lbs.	8	60
	230 lbs.	6	60
	260 lbs.	4	60
	280 lbs.	2	60
	300 lbs.	1	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	20	-

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