CANCUN

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:

bmulls1315 on September 05, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	8	60
	-	8	60
	-	8	60
Pec Deck Flyes	-	8	60
	-	8	60
	-	8	60
Incline Barbell Press	-	8	60
	-	8	60
	-	8	60
Decline Barbell Press	-	8	60
	-	8	60
	-	8	60
Trapezius
Dumbbell Shrugs	-	10	60
	-	10	60
	-	10	60
Barbell Upright Rows	-	10	60
	-	10	60
	-	10	60
Triceps
Triceps Cable Pushdowns	-	10	60
	-	10	60
	-	10	60
Machine Triceps Extensions	-	10	60
	-	10	60
	-	10	60
Lying Triceps Extensions	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	-	10	60
	-	10	60
	-	10	60
Machine Preacher Curls	-	10	60
	-	10	60
	-	10	60
Suicide Curls	-	10	60
	-	10	60
	-	10	60
Standing Barbell Reverse Curls	-	10	60
	-	10	60
	-	10	60
Forearms
Barbell Wrist Curls	-	10	60
	-	10	60
	-	10	60
Barbell Reverse Wrist Curls	-	10	60
	-	10	60
	-	10	60
Shoulders
Machine Shoulder Press	-	10	60
	-	10	60
	-	10	60
Lateral Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Front Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Back
One-Arm Dumbbell Bent-Over Rows	-	10	60
	-	10	60
	-	10	60
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
Machine Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
Hanging Knee Tucks	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
Hanging Leg Raises	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	30	-

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