MARINE182442

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:

Marine1824 on October 05, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Calves, Forearms, Shoulders, Thighs, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	5 lbs.	50	60
	5 lbs.	50	60
Standing Barbell Curls	5 lbs.	50	60
	5 lbs.	50	60
Standing Dumbbell Curls	5 lbs.	50	60
	5 lbs.	50	60
Calves
Standing Calf Raises	5 lbs.	50	60
Seated Calf Raises	5 lbs.	50	60
One-Leg Dumbbell Calf Raises	5 lbs.	50	60
Seated Dumbbell Calf Raises	5 lbs.	50	60
Forearms
Dumbbell Wrist Curls	5 lbs.	50	60
	5 lbs.	50	60
Dumbbell Reverse Wrist Curls	5 lbs.	50	60
	5 lbs.	50	60
Shoulders
Lateral Dumbbell Raises	5 lbs.	50	60
	5 lbs.	50	60
Seated Dumbbell Press	5 lbs.	50	60
	5 lbs.	50	60
Front Dumbbell Raises	5 lbs.	50	60
	5 lbs.	50	60
Standing Dumbbell Press	5 lbs.	50	60
	5 lbs.	50	60
Thighs
Leg Extensions	5 lbs.	50	60
Dumbbell Lunges	5 lbs.	50	60
Barbell Squats	5 lbs.	50	60
Dumbbell Squats	5 lbs.	50	60
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	50	60
	5 lbs.	50	60
One-Arm Dumbbell Extensions	5 lbs.	50	60
	5 lbs.	50	60
One-Dumbbell Triceps Extensions	5 lbs.	50	60
	5 lbs.	50	60
Dumbbell Triceps Press	5 lbs.	50	60
	5 lbs.	50	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	2 miles	15	-
Outdoor Cycling	1 miles	30	-
Stretching	0 miles	15	-
Active Rest - Jog (RPE 2)	1 miles	15	-
Hard Cardio - 75% Max HR (RPE 7)	0 miles	15	-
Medium Run	0.5 miles	10	-

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