MURRAYSPLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
MurraySch on August 23, 2011
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Back, Thighs, Trapezius, Forearms, Calves, Abs, Chest, Lower Back, Triceps, Biceps, Shoulders
Workout Length:
7 days
Workout Days:
Tuesday, Wednesday, Friday, Saturday

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Seated Cable Rows--60
Close-Grip Pulldowns--60
One-Arm Dumbbell Bent-Over Rows--60
Thighs
Squat with Dumbbell Curl on Bosu Ball--60
Angled Leg Press--60
Trapezius
Barbell Upright Rows--60
Forearms
Barbell Wrist Curls--60
Calves
Calf Presses--60
Abs
Bridge (Plank)--30
Medicine Ball Rotations--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0 miles20-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press50 lbs.1560
50 lbs.1560
50 lbs.1260
Flat Bench Dumbbell Flyes25 lbs.1560
25 lbs.1560
25 lbs.1560
Cable Crossovers30 lbs.1560
30 lbs.1560
30 lbs.1560
Lower Back
Plate Good Morning25 lbs.1560
35 lbs.1560
35 lbs.1560
Triceps
Triceps Cable Pushdowns25 lbs.1560
35 lbs.1560
35 lbs.1560
Lying Triceps Extensions20 lbs.1560
30 lbs.1560
30 lbs.1560
Forearms
Barbell Reverse Wrist Curls20 lbs.1560
20 lbs.1560
20 lbs.1560
Biceps
Standing Alternate Dumbbell Curls15 lbs.1560
15 lbs.1560
15 lbs.1560
Abs
Leg Raises-1530
-1530
-1530
Medicine Ball V Sit-Ups-1530
-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0 miles20-

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