JASON TRAINING 1

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:

simpsonj0473 on July 25, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, 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	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Incline Dumbbell Press	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Pushups	-	10	60
	-	15	60
	-	10	60
Dumbbell Bench Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Incline Barbell Press	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Dumbbell Flyes	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill fast walk/jog - 3.5 MPH no incline	0 miles	0	-
Boxing: Heavy Bag Workout	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell High-Low Farmers Walk	30 lbs.	1	60
	30 lbs.	1	60
	30 lbs.	1	60
Barbell Squats	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
Dumbbell Squats	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Stiff-Legged Deadlifts	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
Step Ups: Barbell	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Romanian Deadlift	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
Leg Raises	-	20	30
	-	20	30
	-	20	30
Bridge (Plank)	-	1	30
	-	1	30
	-	1	30
Abdominal Roll Wheel	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Medium Run	0 miles	15	-
Boxing: Heavy Bag Workout	0 miles	5	-

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