7 DAY WEIGHT TRAINING

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:
MisplacedTexan on June 28, 2017
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Shoulders, Trapezius, Biceps, Triceps, Thighs, Abs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description

Build the muscle you want, and lose the pounds you need to simple shred your body.  With intense high weight low rep workouts, coupled with daily cardio this workout will get you the body you need quickly.  Do this workout weekly for one month, then add 5 pounds to the weights every 4-5 weeks.  Before you know it, you're going to look amazing.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press40 lbs.1560
45 lbs.1060
50 lbs.860
55 lbs.660
Incline Barbell Press40 lbs.1560
45 lbs.1260
50 lbs.1060
60 lbs.860
Incline Dumbbell Flyes20 lbs.1560
25 lbs.1060
30 lbs.1060
Decline Pushups-1560
-1560
-1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles100
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns65 lbs.1560
80 lbs.1060
65 lbs.860
90 lbs.660
Machine Seated Rows30 lbs.1060
40 lbs.1060
50 lbs.1060
Straight Arm Cable Pulldown10 lbs.1060
25 lbs.1060
35 lbs.1060
One-Arm Dumbbell Bent-Over Rows30 lbs.1060
40 lbs.1060
50 lbs.1060
Close-Grip Pulldowns30 lbs.1260
35 lbs.1260
40 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles100

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