ROCH'NROLLA VI

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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.

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Created By:

rochnet on September 06, 2010

Users:

1 (Find someone using this workout plan)

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Thighs, Back, Chest, Shoulders, Abs

Tags:

strength, cardio, bicycle, Treadmill, toned., dumbells

Description

Combines high intensity cardio with strenth training... PART I: Run for 10 mins at speed 6 mph (1 mile)... PART II: Bicycle indoor trainer for 5 mins as follows: - min 1 at 25 kph - min 2 at 35 kph - min 3 at 25 kph - min 4 at 40 kph - min 5 at 25 kph... PART III: Dumbell workout... PART IV: Ab workout... PART V: Post workout Drink protein supplement... Part VI: Diet: Low Carb (30%) High Protein (40%) Low Fat (30%).. Duration: Perform Cardio (run and bicycle) and abs every day.. Add strength training 3 or 4 times a week

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	25	60
	35 lbs.	25	60
	35 lbs.	25	60
Thighs
Dumbbell Squats	35 lbs.	25	60
	35 lbs.	25	60
	35 lbs.	25	60
Back
Bent-Over Barbell Rows	35 lbs.	20	60
	35 lbs.	20	60
	35 lbs.	20	60
Chest
Dumbbell Chest Press: Alternating	35 lbs.	20	60
	35 lbs.	20	60
	35 lbs.	20	60
Shoulders
Twisting Dumbbell Shoulder Press	30 lbs.	25	60
	30 lbs.	25	60
	30 lbs.	25	60
Abs
Crunches	-	-	30
	-	-	30
Side Crunches	-	-	30
	-	-	30
Bicycle Crunches	-	-	30
	-	-	30
Reverse Crunches	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 0%	0.000 miles	0	-
Outdoor Cycling	0.000 miles	0	-

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ROCH'NROLLA VI

Workout Routine Sample

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