QUICK AND DIFFICULT TOTAL BODY ROUTINE

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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:

mongollord on January 08, 2009

Users:

6 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Thighs, Lower Back, Shoulders, Abs

Tags:

power, intervals, core

Description

Two hard days of strength training and three days cardio. On strength days, focus on power (day 1) and core strengthening (day 2). On cardio days, build treadmill miles, and run intervals for speed.

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	298 lbs.	10	60
	452 lbs.	8	60
	452 lbs.	8	60
	452 lbs.	8	60
Thighs
Barbell Squats	298 lbs.	10	60
	452 lbs.	8	60
	452 lbs.	8	60
	452 lbs.	8	60
Lower Back
Deadlifts	452 lbs.	6	60
	452 lbs.	6	60
	452 lbs.	6	60
Back
Wide-Grip Front Pulldowns	397 lbs.	8	60
	397 lbs.	8	60
	397 lbs.	8	60
Shoulders
Seated Dumbbell Press	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

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