SCS WORKOUT

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:

sahidsmith on April 02, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Thighs, Calves, Chest, Back, Biceps, Triceps, Forearms, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	95 lbs.	15	60
	155 lbs.	15	60
Angled Leg Press	200 lbs.	10	0
	200 lbs.	10	60
	200 lbs.	10	60
Lying Leg Curls	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Leg Extensions	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Calves
Smith Machine Standing Calf Raise	95 lbs.	25	60
	95 lbs.	25	60
	95 lbs.	20	60
	95 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
SCS Precor Elliptical	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	85 lbs.	12	60
	90 lbs.	10	60
	95 lbs.	8	60
	100 lbs.	6	60
Barbell Bench Press	100 lbs.	12	60
	115 lbs.	8	60
	120 lbs.	6	60
	125 lbs.	5	60
Pec Deck Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Back
Wide-Grip Front Pulldowns	75 lbs.	12	60
	80 lbs.	10	60
	85 lbs.	8	60
	90 lbs.	6	60
Seated Cable Rows	75 lbs.	12	60
	80 lbs.	10	60
	85 lbs.	8	60
	95 lbs.	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
SCS Precor Elliptical	0 miles	30	-

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