NEW WORKOUT PLAN

This workout has been deleted

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:

mrermac on June 21, 2017

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, 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	55 kg.	5	90
	55 kg.	5	90
	55 kg.	5	90
	55 kg.	5	90
	55 kg.	5	90
Back
Dumbbell Pullovers	16 kg.	10	90
	16 kg.	10	90
	16 kg.	10	90
	16 kg.	10	90
Chest
Cable Crossovers	15 kg.	10	90
	15 kg.	10	90
	15 kg.	10	90
	15 kg.	10	90
Abs
Sprint Run	-	-	0

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Sprint/Walk - 30s/30-40s rest	0 km	20	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
T-Bar Rows	20 kg.	10	90
	20 kg.	10	90
	20 kg.	10	90
	20 kg.	10	90
Lower Back
Deadlifts	50 kg.	8	90
	50 kg.	8	90
	50 kg.	8	90
	50 kg.	8	90
Back
Bent-Over Barbell Rows	40 kg.	10	90
	40 kg.	10	90
	40 kg.	10	90
	40 kg.	10	90
Dumbbell Row	16 kg.	10	90
	16 kg.	10	90
	16 kg.	10	90
	16 kg.	10	90
Lower Back
Back Extensions	-	15	90
	-	15	90
	-	15	90
	-	15	90

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Sprint/Walk - 30s/30-40s rest	0 km	20	0

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