CAPTAIN D

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:

_spponvision_ on June 20, 2019

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Trapezius
Dumbbell Shrugs	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Triceps
One-Arm Dumbbell Extensions	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Back
Close-Grip Pulldowns	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Biceps
Standing Barbell Curls	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	20	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Incline Sit-Ups	-	15	60
	-	15	60
	-	15	60
Negative Crunches	-	15	60
	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	10	60
	0 miles	10	60
	0 miles	10	60

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