RUNNER - FRIGHTER 2

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:

BFRobin on February 23, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Description

The weight is based on you max also for the abs you should go up a min each week starting at 5 mins

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	-	6	60
	-	6	60
	-	6	60
Barbell Bench Press	130 lbs.	6	60
	130 lbs.	6	60
	130 lbs.	6	60
Parallel-Bar Dips	-	6	60
	-	6	60
	-	6	60
Back
Lat Pulldown with Neutral Grip	-	6	60
	-	6	60
	-	6	60
Seated Cable Rows	-	6	60
	-	6	60
	-	6	60
Lower Back
Deadlifts	200 lbs.	6	60
	200 lbs.	6	60
	200 lbs.	6	60
Abs
Crunches	-	30	0
Side Crunches	-	30	0
	-	30	0
Hanging Leg Raises	-	30	0
Medicine Ball Rotations	-	30	0
Medicine Ball V Sit-Ups	-	30	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Smith Machine Behind-The-Neck Press	-	6	60
	-	6	60
	-	6	60
Lateral Dumbbell Raises	20 lbs.	6	60
	20 lbs.	6	60
	20 lbs.	6	60
Thighs
Barbell Squats	175 lbs.	6	60
	175 lbs.	6	60
	175 lbs.	6	60
Lying Leg Curls	-	6	60
	-	6	60
	-	6	60
Calves
Standing Calf Raises	240 lbs.	6	60
	240 lbs.	6	60
	240 lbs.	6	60
Abs
Crunches	-	30	0
Side Crunches	-	30	0
	-	30	0
Hanging Leg Raises	-	30	0
Medicine Ball Rotations	-	30	0
Medicine Ball V Sit-Ups	-	30	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	0	-

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