TABATA 10X4

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 June 06, 2018
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
High Intensity Cardio
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Back, Thighs, Chest, Triceps, Shoulders, Abs, Lower Back, Biceps, Trapezius, Forearms
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Back
Pull Ups-1000:2010
-1000:2010
-1000:2010
-1000:2010
Inverted Row-1500:2010
-1500:2010
-1500:2010
-1500:2010
Thighs
Squats: Body Weight-1500:2010
-1500:2010
-1500:2010
-1500:2010
Chest
Pushups-2000:2010
-2000:2010
-2000:2010
-2000:2010
Triceps
Triceps Parallel-Bar Dips-1500:2010
-1500:2010
-1500:2010
-1500:2010
Triceps Ladders-1500:2010
-1500:2010
-1500:2010
-1500:2010
Shoulders
Lateral Dumbbell Raises-1200:2010
-1200:2010
-1200:2010
-1200:2010
Standing Dumbbell Press-1000:2010
-1000:2010
-1000:2010
-1000:2010
Abs
V Sit-Ups-1200:2010
-1200:2010
-1200:2010
-1200:2010
Windshield Wiper-1200:2010
-1200:2010
-1200:2010
-1200:2010
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0 miles200
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Lower Back
Deadlifts-600:2010
-600:2010
-600:2010
-600:2010
Biceps
Standing Hammer Curls-1200:2010
-1200:2010
-1200:2010
-1200:2010
Incline Dumbbell Curls-800:2010
-800:2010
-800:2010
-800:2010
Back
Face Pull-1200:2010
-1200:2010
-1200:2010
-1200:2010
Trapezius
Barbell Shrugs-1500:2010
-1500:2010
-1500:2010
-1500:2010
Forearms
Dumbbell Wrist Curls-1500:2010
-1500:2010
-1500:2010
-1500:2010
Dumbbell Reverse Wrist Curls-1500:2010
-1500:2010
-1500:2010
-1500:2010
Abs
Bridge (Plank)-100:2010
-100:2010
-100:2010
-100:2010
Side Plank-100:2010
-100:2010
-100:2010
-100:2010
-100:2010
-100:2010
-100:2010
-100:2010
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
75% Max Cycling (RPE 5)9 miles420

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