IRON EITNER

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:

EitnerJ on September 18, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Abs, Triceps, Biceps, Thighs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	-	60
	155 lbs.	8	60
	165 lbs.	5	60
	175 lbs.	3	60
	185 lbs.	1	60
Incline Dumbbell Press	-	20	60
Dumbbell Flyes	-	20	60
Abs
Sit-Ups	-	25	30
	-	25	30
Bench Knee Tucks	-	30	30
Russian Twist	-	20	30
Triceps
Close-Grip Bench Press	-	20	60
Triceps Cable Pushdowns	-	20	60
Biceps
Standing Barbell Curls	45 lbs.	20	60
Standing Hammer Curls	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Medium Run	4 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	155 lbs.	-	60
	175 lbs.	5	60
	185 lbs.	3	60
	195 lbs.	2	60
	205 lbs.	1	60

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