THE COVER MODEL WORKOUT: ADVANCED PHASE 1

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

MHExperts on January 18, 2011

Users:

1,361 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Total Body, Muscle & Strength, Chest

Body Parts:

Thighs, Back, Chest, Shoulders, Lower Back, Abs

Tags:

burn fat, build muscle

Description

A strength and cardio training plan that ramps up over phases while building muscle mass and pure upper- and lower-body strength. This phase is six days a week for four weeks. The entire workout with all four phases lasts for sixteen weeks.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	10	30
	-	5	60
	-	16	0
	-	10	30
Back
Wide-Grip Front Pulldowns	-	10	60
	-	10	0
	-	10	30
Close-Grip Pulldowns	-	10	0
	-	10	30
Thighs
Lying Leg Curls	-	10	30
	-	10	0
	-	10	30
Chest
Dumbbell Bench Press	-	10	30
Shoulders
Seated Dumbbell Press	-	10	30
Lower Back
Back Extension: Plank Hold with Lift	-	max	30
Abs
Crunches	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	5	-
85% Max Sprint (RPE 6)	0.05 miles	0	-
Active Rest - Jog (RPE 2)	0 miles	2	-
90% Max Sprint (RPE 7)	0.05 miles	0	-
Active Rest - Jog (RPE 2)	0 miles	2	-
Max Sprint (RPE 10)	0.05 miles	0	-
Active Rest - Jog (RPE 2)	0 miles	2	-
90% Max Sprint (RPE 7)	0.05 miles	0	-
Active Rest - Jog (RPE 2)	0 miles	2	-
85% Max Sprint (RPE 6)	0.05 miles	0	-
Active Rest - Jog (RPE 2)	0 miles	2	-
Cool Down	0 miles	3	-

Workout routine comments

No comments have been posted yet.

Other People using this workout program

ehalvers
37 M

fitguy420
45 M

blicht
38 M

maxp145
42 M

mycura
37 M