JC WORKOUT PLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
jclifton96
Rating:
 Rating: 5.0/5.0
Created By:
jclifton96 on October 14, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Lower Back, Shoulders, Abs, Thighs, Calves, Triceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description
Modification to previous workout regime

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-1260
-1260
-1260
Lower Back
Back Extensions-1460
-1460
Chest
Barbell Bench Press75 lbs.1460
85 lbs.1260
95 lbs.1060
105 lbs.860
Back
Lat Pulldown with Neutral Grip60 lbs.1260
60 lbs.1260
70 lbs.1260
70 lbs.1260
Chest
Incline Dumbbell Flyes15 lbs.1260
15 lbs.1260
15 lbs.1260
15 lbs.1260
Shoulders
Seated Dumbbell Press15 lbs.1260
15 lbs.1260
15 lbs.1260
15 lbs.1260
Chest
Machine Chest Press50 lbs.1260
50 lbs.1260
60 lbs.1060
60 lbs.1060
Back
Machine Seated Rows60 lbs.1460
60 lbs.1460
70 lbs.1460
70 lbs.1460
Shoulders
Lateral Dumbbell Raises15 lbs.1860
15 lbs.1860
15 lbs.1860
15 lbs.1860
Machine Rear Deltoid Extensions50 lbs.1460
50 lbs.1460
60 lbs.1060
60 lbs.1060
Abs
Crunches-1030
-1030
-1030
-1030
-1030
-1030
-1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
JC 1.8 mile post-workout0 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges15 lbs.1860
18 lbs.1860
15 lbs.1860
18 lbs.1860
Seated Machine Leg Press165 lbs.1445
165 lbs.1445
185 lbs.1245
185 lbs.1245
205 lbs.1045
205 lbs.1045
Calves
Standing Calf Raises165 lbs.1445
165 lbs.1445
185 lbs.1245
185 lbs.1245
205 lbs.1045
205 lbs.1045
Thighs
Seated Leg Curls70 lbs.1445
70 lbs.1445
70 lbs.1445
80 lbs.1445
80 lbs.1445
80 lbs.1445
Leg Extensions70 lbs.1460
70 lbs.1460
70 lbs.1460
80 lbs.1460
80 lbs.1460
80 lbs.1460
Abs
Crunches-1030
-1030
-1030
-1030
-1030
-1030
-1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
JC 1.8 mile post-workout0 miles0-

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