SUPERSET 1

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:

bull42473 on August 27, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Lower Back, Thighs, Abs, Biceps, Triceps, Shoulders, Trapezius, Forearms, Chest

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	120 lbs.	10	60
	160 lbs.	8	60
	200 lbs.	6	60
	240 lbs.	4	60
	280 lbs.	2	60
	300 lbs.	1	60
Thighs
Jump Squats: Body Weight	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Abs
Bicycle Crunches	-	30	30
	-	30	30
	-	30	30
	-	30	30
Crunches	-	30	30
	-	30	30
	-	30	30
	-	30	30
Dumbbell Side Bends	40 lbs.	20	30
	40 lbs.	20	30
	40 lbs.	20	30
	40 lbs.	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3.25 miles	35	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
EZ Bar Curls with Close Grip	50 lbs.	20	60
	70 lbs.	15	60
	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Triceps
Close-Grip Bench Press	110 lbs.	20	60
	130 lbs.	15	60
	150 lbs.	10	60
	150 lbs.	10	60
	150 lbs.	10	60
	150 lbs.	10	60
Biceps
Standing Barbell Curls	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Triceps
Standing Barbell Triceps Extensions	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Biceps
Standing Alternate Dumbbell Curls	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Triceps
Lying Triceps Extensions	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Biceps
Standing Hammer Curls	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Triceps
Standing Dumbbell Two-Arm Triceps Kickback	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	30	-

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