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Use this Workout Plan

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:

drew64 on April 19, 2010

Users:

3 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Description

Cycle training lasting 2 weeks. Weight progresses every workout at least by 10%. Do 2-3 cycles per workout, 1 minute rest between exercises and 2 minutes between cycles.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Bulgarian Split Squat	20 lbs.	15	60
Chest
Pushups	-	15	60
Thighs
Dumbbell Squat Thrusters	20 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	15	60
Thighs
Prisoner Squats	-	15	60
Shoulders
Lateral Dumbbell Raises	20 lbs.	15	60
Calves
Standing Calf Raises	40 lbs.	15	60
Back
Reverse-Grip Bent-Over Barbell Rows	40 lbs.	15	60
Abs
Bicycle Crunches	-	15	30
Biceps
EZ Curl Bar Curls	50 lbs.	15	60
Lower Back
Good Mornings	40 lbs.	15	60
Triceps
Triceps Bench Dips	-	15	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Bulgarian Split Squat	20 lbs.	15	60
Chest
Pushups	-	15	60
Thighs
Dumbbell Squat Thrusters	20 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	15	60
Thighs
Prisoner Squats	-	15	60
Shoulders
Lateral Dumbbell Raises	20 lbs.	15	60
Calves
Standing Calf Raises	40 lbs.	15	60
Back
Reverse-Grip Bent-Over Barbell Rows	40 lbs.	15	60
Abs
Bicycle Crunches	-	15	30
Biceps
EZ Curl Bar Curls	50 lbs.	15	60
Lower Back
Good Mornings	40 lbs.	15	60
Triceps
Triceps Bench Dips	-	15	60

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