BODY WEIGHT 200 20 MIN WORK OUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
dafman
Rating:
 Unrated
Created By:
dafman on September 28, 2012
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Abs, Thighs, Lower Back
Tags:
body weight, 200, 20 min
Description

The goal: all 200 exersises in 20 min. You will need is: pull up bar, swiss ball, and a bench or chair. this programe will be set up for 3 days of body weight 200 and 3 days of cardio. one day off.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press140 lbs.15120
170 lbs.10120
185 lbs.8120
195 lbs.6120
210 lbs.4120
Incline Barbell Press165 lbs.8120
185 lbs.4120
200 lbs.2120
205 lbs.1120
Incline Dumbbell Press50 lbs.10120
55 lbs.8120
60 lbs.6120
Flat Bench Dumbbell Flyes45 lbs.8120
45 lbs.6120
50 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats145 lbs.20120
185 lbs.15120
225 lbs.10120
225 lbs.10120
255 lbs.6120
Lower Back
Deadlifts130 lbs.15120
150 lbs.12120
160 lbs.10120
160 lbs.10120
Thighs
Lying Leg Curls105 lbs.10120
115 lbs.8120
120 lbs.6120
120 lbs.6120
Dumbbell Lunges30 lbs.20120
30 lbs.20120
30 lbs.20120
30 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles0-

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