JAYFLO BURN AND BUILD 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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Rating:
 Rating: 4.0/5.0
Created By:
jayflo78 on April 05, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Back, Chest, Lower Back, Shoulders, Triceps, Biceps, Thighs, Calves
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday
Description
This is for getting into shape. Increase time and weight each week to every other week for increased results.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Leg Raises--30
--30
Sit-Ups--30
--30
Bicycle Crunches--30
--30
Back
Bent-Over Barbell Rows45 lbs.-60
45 lbs.-60
Wide Grip Front Chin-Ups--30
--30
Chinup--30
--30
Cleans95 lbs.-60
95 lbs.-60
Chest
Incline Barbell Press95 lbs.-30
95 lbs.-30
Lower Back
Good Mornings45 lbs.-30
45 lbs.-30
Chest
Barbell Bench Press135 lbs.-30
135 lbs.-30
Shoulders
Seated Barbell Front Press45 lbs.-60
45 lbs.-60
Triceps
Lying Triceps Extensions45 lbs.-30
45 lbs.-30
Chest
Decline Barbell Press95 lbs.-30
95 lbs.-30
Biceps
EZ Curl Bar Curls45 lbs.-30
45 lbs.-30
Abs
Crunches--30
--30
Bicycle Crunches--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
1 mile walk/jog0 miles20-
Stretching0 miles10-
Jumping Jacks0 miles5-
Dancing0 miles7-
0 miles7-
0 miles7-
0 miles7-
0 miles7-
Jog in Place0 miles10-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats95 lbs.-30
95 lbs.-30
Leg Extensions30 lbs.-60
30 lbs.-60
Lying Leg Curls30 lbs.-30
30 lbs.-30
Calves
Standing Calf Raises95 lbs.-30
95 lbs.-30
Donkey Calf Raises55 lbs.-30
55 lbs.-30
Abs
Ball Crunches--60
--60
--60
Swiss Ball Side Crunch--30
--30
--30
Swiss Ball Back Extension--30
--30
--30
Swiss Ball Front Plank--30
--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
1 mile walk/jog0 miles20-
Dancing0 miles7-
0 miles7-
0 miles7-
0 miles14-

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