7 DAY WORKOUT FOR JIM S.

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:

Jspillane1951 on June 06, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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
Seated Cable Chest Press	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Incline Dumbbell Press	45 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
	45 lbs.	12	60
Dumbbell Bench Press	50 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
Flat Bench Dumbbell Flyes	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Cable Crossovers	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Pushups	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Abs
Crunches	-	30	30
	-	30	30
	-	30	30
Hanging Knee Tucks	-	25	30
	-	25	30
	-	25	30
Weighted Crunch	8 lbs.	30	30
	8 lbs.	30	30
	8 lbs.	30	30
Medicine Ball Rotations	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	4.5 miles	40	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Calf Presses	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Thighs
Walking Lunges with Dumbbells	20 lbs.	25	60
	20 lbs.	25	60
	20 lbs.	25	60
Dumbbell Squats	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Dumbbell Step Ups	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Lying Leg Curls	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Seated Machine Leg Press	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Abs
Medicine Ball Rotations	-	20	30
	-	20	30
	-	20	30
Crunches	-	30	30
	-	30	30
	-	30	30
	-	30	30
Hanging Knee Tucks	-	25	30
	-	25	30
	-	25	30
Weighted Crunch	6 lbs.	30	30
	6 lbs.	30	30
	6 lbs.	30	30
Chest
Pushups	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	24.5 miles	60	-

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