ON YOUR WAY

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:

spddmon66 on July 22, 2011

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Back, Chest, Triceps, Biceps, Calves, Thighs, Lower Back, Trapezius

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Thursday, Saturday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
Bicycle Crunches	-	20	30
	-	20	30
	-	20	30
Dumbbell Side Bends	35 lbs.	20	30
	35 lbs.	20	30
	35 lbs.	20	30
Cable Crunches	80 lbs.	20	30
	80 lbs.	20	30
	80 lbs.	20	30
Back
Wide-Grip Front Pulldowns	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
One-Arm Dumbbell Bent-Over Rows	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Close-Grip Pulldowns	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
Cross-Bench Dumbbell Pullovers	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Seated Cable Pulldowns	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
Cable Chop (Woodchopper)	-	20	60
	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	1.5 miles	0	-
Treadmill Running	3 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	15	60
	110 lbs.	15	60
	110 lbs.	15	60
Flat Bench Dumbbell Flyes	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Dumbbell Bench Press	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Cable Crossovers	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
Triceps
Triceps Cable Pushdowns	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
Bent-Over Triceps Cable Extension	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Standing Barbell Curls	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Concentration Curls	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Suicide Curls	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Zottman Curl	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Triceps
Supine Triceps Extensions	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	1 miles	0	-
Treadmill Running	3 miles	0	-

No comments have been posted yet.