JD SUMMER BOOTCAMP

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:

jondunn5 on June 15, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Abs, Back, Lower Back, Thighs, Calves, Chest, Biceps, Triceps, Forearms, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

Weight Training 4 days per week. Abs 4 days per week. Cardio 6 days per week.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	110 lbs.	15	30
	120 lbs.	15	30
	140 lbs.	15	30
Ball Crunches	-	50	30
	-	50	30
Bridge (Plank)	-	1	30
	-	1	30
Back
Wide-Grip Front Pulldowns	100 lbs.	8	60
	120 lbs.	8	60
	140 lbs.	8	60
Seated Cable Rows	100 lbs.	8	60
	120 lbs.	8	60
	140 lbs.	8	60
Lower Back
Machine Low Back Extensions	90 lbs.	15	60
	110 lbs.	15	60
	120 lbs.	15	60
Thighs
Seated Machine Leg Press	180 lbs.	12	60
	220 lbs.	12	60
	250 lbs.	12	60
Leg Extensions	90 lbs.	12	60
	100 lbs.	12	60
	120 lbs.	12	60
Seated Leg Curls	90 lbs.	12	60
	100 lbs.	12	60
	120 lbs.	12	60
Calves
Calf Presses	150 lbs.	15	60
	180 lbs.	15	60
	200 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	3.5 miles	30	-
Stretching	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	120 lbs.	8	60
	160 lbs.	8	60
	180 lbs.	8	60
	200 lbs.	8	60
Pec Deck Flyes	80 lbs.	8	60
	90 lbs.	8	60
	100 lbs.	8	60
Machine Incline Chest Press	120 lbs.	8	60
	140 lbs.	8	60
	160 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	40 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Seated Hammer Curls	90 lbs.	8	60
	100 lbs.	8	60
	110 lbs.	8	60
Triceps
Triceps Cable Pushdowns	50 lbs.	8	60
	60 lbs.	8	60
	70 lbs.	8	60
Forearms
Dumbbell Wrist Curls	15 lbs.	8	60
	20 lbs.	8	60
	25 lbs.	8	60
Shoulders
Machine Shoulder Press	80 lbs.	8	60
	90 lbs.	8	60
	100 lbs.	8	60
Machine Lateral Raises	50 lbs.	8	60
	60 lbs.	8	60
	70 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 4 MPH	3.5 miles	30	-
Stretching	0 miles	10	-

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