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:
bull42473 on December 12, 2015
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Chest, Back, Shoulders, Lower Back, Thighs, Abs, Forearms, Trapezius
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description

Superset upper body exercises, then same with lower.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press180 lbs.20120
180 lbs.20120
180 lbs.20120
180 lbs.20120
180 lbs.20120
Back
Pull Ups-15120
-15120
-15120
-15120
-15120
Shoulders
Dumbbell Arnold Shoulder Press45 lbs.20120
45 lbs.20120
45 lbs.20120
45 lbs.20120
45 lbs.20120
Lower Back
Deadlifts180 lbs.8120
180 lbs.8120
180 lbs.8120
180 lbs.8120
180 lbs.8120
180 lbs.8120
180 lbs.8120
180 lbs.8120
Thighs
Goblet Squat65 lbs.8120
65 lbs.8120
65 lbs.8120
65 lbs.8120
65 lbs.8120
65 lbs.8120
65 lbs.8120
65 lbs.8120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0 miles200
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bicycle Crunches-2060
-2060
-2060
-2060
-2060
Crunches-2060
-2060
-2060
-2060
-2060
Leg Raises-2060
-2060
-2060
-2060
-2060
Dumbbell Side Bends40 lbs.2560
40 lbs.2560
40 lbs.2560
40 lbs.2560
40 lbs.2560
Forearms
Dumbbell Wrist Curls40 lbs.20120
40 lbs.20120
40 lbs.20120
40 lbs.20120
40 lbs.20120
Trapezius
Dumbbell Shrugs40 lbs.20120
40 lbs.20120
40 lbs.20120
40 lbs.20120
40 lbs.20120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0 miles350

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