WEEK 8

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:

mike2204 on November 18, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Lateral Dumbbell Raises	25 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Machine Shoulder Press	75 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Machine Lateral Raises	55 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Plate Pickup Overhead Lift	35 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Trapezius
Dumbbell Shrugs	65 lbs.	12	60
	-	12	60
	-	2	60
	-	12	60
Barbell Shrugs	135 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Medicine Ball Slam	-	16	60
	-	16	60
	-	16	60
	-	16	60
Abs
Flutter Kicks	-	60	30
	-	60	30
Sit-Ups	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 10%	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	12	60
	-	12	60
	-	12	60
	-	12	60
Pec Deck Flyes	125 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Machine Chest Press	150 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Cable Crossovers	65 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Biceps
EZ Curl Bar Curls	55 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Standing Dumbbell Curls	35 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Cable Curls	55 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Seated Curls	30 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Abs
Reverse Crunches	-	20	30
	-	20	30
Hanging Leg Raises	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
elip	0 miles	0	-

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