THEATWOLE57 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:

theatwole57 on January 23, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

4 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	10	60
	-	10	60
	-	12	60
	-	15	60
	-	25	60
Flat Bench Dumbbell Flyes	-	15	60
	-	15	60
	-	15	60
Decline Dumbbell Bench Press	-	12	60
	-	12	60
	-	12	60
Cable Crossovers	-	20	60
	-	20	60
	-	20	60
Elevated Push Ups	-	20	60
	-	20	60
	-	20	60
Triceps
Triceps Cable Pushdowns	-	15	60
	-	15	60
	-	15	60
Lying Triceps Extensions	-	20	60
	-	20	60
	-	20	60
Rope Extensions	-	15	60
	-	15	60
	-	15	60
Machine Triceps Dips	-	15	60
	-	15	60
	-	15	60
Close-Grip Bench Press	-	12	60
	-	12	60
	-	12	60
Abs
Crunches	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	-	15	60
	-	15	60
	-	15	60
	-	15	60
Seated Hammer Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Cable Curls	-	15	60
	-	15	60
	-	15	60
	-	15	60
Barbell Preacher Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Forearms
Barbell Wrist Curls	-	-	60
	-	-	60
	-	-	60
Barbell Reverse Wrist Curls	-	-	60
	-	-	60
	-	-	60
Plate Pinches	-	-	60
	-	-	60
	-	-	60
Abs
Bicycle Crunches	-	25	30
	-	25	30
Side Crunches	-	20	30
	-	20	30
Flutter Kicks	-	-	30
	-	-	30
Hanging Knee Tucks	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	10	-

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