NWROCKDOC II

Use this Workout Plan

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:

nwrockdoc on February 14, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Triceps, Chest

Description

Alternating upper body/strength & lower body/endurance on Mon/Wed, upper body/endurance & lower body strength on Tue/Thur. Decreasing resistance stairs on elliptical (Ramp at max, !00% resistance for 5", 75% resistance for 5", 50% resistance for 10"), and ergometer at best tolerated resistance for 7.5" Forward & 7.5" Reverse Mon-Sat. Rest on Sundays.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hip Adduction Machine	-	max	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hip Abduction Machine	-	max	60
	-	-	60
Triceps
Hammer Strength Seated Dip Press	-	-	60
Chest
Seated Cable Chest Press	-	-	60

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