Online Fitness Trainer, Exercise Programs & Workout Routines

JOHN'S WORKOUT

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:
 Unrated
Created By:
john.sweeney5428 on May 30, 2013
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Shoulders, Back, Abs, Triceps, Chest, Biceps
Workout Length:
6 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press55 lbs.1060
55 lbs.1060
55 lbs.1060
Front Dumbbell Raises15 lbs.1060
15 lbs.1060
15 lbs.1060
Plate Pickup Overhead Lift45 lbs.2560
45 lbs.2560
Machine Shoulder Press135 lbs.1060
135 lbs.1060
Back
Wide-Grip Behind-The-Neck Pulldowns125 lbs.1060
125 lbs.1060
125 lbs.1060
Abs
Crunches-5430
Hanging Knee Tucks-2030
-2030
Hanging Leg Raises-1030
-1030
Crunch Twists-2530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running5 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
Triceps Cable Pushdowns135 lbs.860
135 lbs.860
135 lbs.860
One-Arm Dumbbell Kickbacks20 lbs.1060
20 lbs.1060
20 lbs.1060
Triceps Parallel-Bar Dips-max60
Close-Grip Bench Press115 lbs.1060
115 lbs.1060
115 lbs.1060
Abs
Crunches-5430
Medicine Ball V Sit-Ups-1530
Side Plank-6030
-6030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
400M Repeat0 miles30-

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