TZONEHUNTER

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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Rating:
 Unrated
Created By:
tzonehunter on July 12, 2012
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Biceps, Triceps, Shoulders, Thighs, Abs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Dumbbell Bench Press55 lbs.1030
Back
Lat Pulldown with Neutral Grip120 lbs.1030
Biceps
Standing Alternate Dumbbell Curls35 lbs.1030
Chest
Dumbbell Bench Press55 lbs.1030
Back
Lat Pulldown with Neutral Grip120 lbs.1030
Biceps
Standing Alternate Dumbbell Curls35 lbs.1030
Chest
Dumbbell Bench Press55 lbs.1030
Back
Lat Pulldown with Neutral Grip120 lbs.1030
Biceps
Standing Alternate Dumbbell Curls35 lbs.1030
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.1010
40 lbs.1030
Triceps
Swiss Ball Overhead Trceps Extensions40 lbs.1030
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.1010
40 lbs.1030
Triceps
Swiss Ball Overhead Trceps Extensions40 lbs.1030
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.1010
40 lbs.1030
Triceps
Swiss Ball Overhead Trceps Extensions40 lbs.1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Recumbent Stationary Bike15 miles45-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Dumbbell Bench Press35 lbs.1030
Back
Lat Pulldown with Neutral Grip110 lbs.1030
Shoulders
Seated Dumbbell Press30 lbs.1030
Chest
Dumbbell Bench Press35 lbs.1030
Back
Lat Pulldown with Neutral Grip110 lbs.1030
Shoulders
Seated Dumbbell Press30 lbs.1030
Triceps
One-Arm Dumbbell Kickbacks20 lbs.1030
20 lbs.1030
Chest
Flat Bench Dumbbell Flyes20 lbs.1030
Shoulders
Seated Dumbbell Press30 lbs.1030
Triceps
One-Arm Dumbbell Kickbacks20 lbs.1030
20 lbs.1030
Chest
Flat Bench Dumbbell Flyes20 lbs.1030
Shoulders
Plate Pickup Overhead Lift45 lbs.1030
Triceps
One-Arm Dumbbell Kickbacks20 lbs.1030
20 lbs.1030
Chest
Flat Bench Dumbbell Flyes20 lbs.1030
Shoulders
Plate Pickup Overhead Lift45 lbs.1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Recumbent Stationary Bike15 miles45-

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