BIG BUT LEAN BEAST MACHINE

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:

bmitchell1981 on September 23, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Friday

Description

good solis workout for any athlete

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Lat Pulldown with Neutral Grip	135 lbs.	10	60
	135 lbs.	10	60
	145 lbs.	10	60
Gravitron Assisted Pull Up Machine	-	12	60
	-	12	60
	-	12	60
Biceps
Suicide Curls	40 lbs.	21	60
	45 lbs.	21	60
	50 lbs.	21	60
Seated Curls	30 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Standing Hammer Curls	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Abs
Leg Raises	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Calf Presses	220 lbs.	12	60
	220 lbs.	12	60
	220 lbs.	12	60
	220 lbs.	12	60
Thighs
Barbell Squats	135 lbs.	10	60
	135 lbs.	10	60
	155 lbs.	8	60
	155 lbs.	8	60
Abs
Bicycle Crunches	-	15	60
	-	15	60
	-	15	60
	-	15	60
V Sit-Ups	-	10	60
	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Boxing: Heavy Bag Workout	0 miles	3	-
	0 miles	3	-
	0 miles	3	-
	0 miles	3	-
Jumping Rope	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
	0 miles	1	-

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