BIG MAN 5 DAY WORKOUT (CARDIO AND STRENGTH) WEIGHT LOSS

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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.

Rating:

Created By:

lachow on April 11, 2011

Users:

37 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Back, Biceps, Abs, Lower Back, Shoulders, Thighs, Calves

Description

This is my workout - I'm a big man (6'8") and I've been an athlete before so this is designed for a large build and getting back into shape.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	170 lbs.	6	60
	150 lbs.	9	60
	130 lbs.	12	60
	110 lbs.	12	60
Pec Deck Flyes	90 lbs.	20	60
	90 lbs.	20	60
	90 lbs.	20	60
	-	-	60
Back
Dumbbell Pullovers	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Biceps
Standing Barbell Curls	60 lbs.	9	60
	50 lbs.	12	60
	40 lbs.	15	60
	30 lbs.	15	60
Abs
Machine Crunches	65 lbs.	20	30
	65 lbs.	20	30
	65 lbs.	20	30
	65 lbs.	20	30
Dumbbell Side Bends	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
Machine Side Twists	120 lbs.	20	30
	120 lbs.	20	30
	120 lbs.	20	30
	120 lbs.	20	30
Lower Back
Machine Low Back Extensions	-	-	60
	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	5	-
Elliptical Trainer	0.000 miles	4	-
Recumbent Stationary Bike	0.000 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	150 lbs.	15	60
	150 lbs.	15	60
	150 lbs.	15	60
Reverse Fly	110 lbs.	20	60
	110 lbs.	20	60
	110 lbs.	20	60
Wide-Grip Behind-The-Neck Pulldowns	120 lbs.	15	60
	120 lbs.	15	60
	120 lbs.	15	60
Lat Pulldown with Neutral Grip	120 lbs.	15	60
	120 lbs.	15	60
	120 lbs.	15	60
Shoulders
Machine Shoulder Press	110 lbs.	15	60
	110 lbs.	15	60
	110 lbs.	15	60
Machine Lateral Raises	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
Abs
Machine Crunches	65 lbs.	20	30
	65 lbs.	20	30
	65 lbs.	20	30
	65 lbs.	20	30
	65 lbs.	20	30
Dumbbell Side Bends	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
Machine Side Twists	120 lbs.	20	30
	120 lbs.	20	30
	120 lbs.	20	30
	120 lbs.	20	30
Lower Back
Machine Low Back Extensions	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	5	-
Elliptical Trainer	0.000 miles	4	-
Recumbent Stationary Bike	0.000 miles	20	-

Workout routine comments

how do i see full workout?

kingbo1000

November 20, 2014 at 3:42am

I've lost 45 lbs in 3 months using this and I'm currently switching to a shorter daily routine. Check out my other routines based on where you are in your goals!

lachow

June 15, 2011 at 12:08pm

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