KEITH'S PLAN 2

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:

keithma72 on February 02, 2013

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

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

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	100 lbs.	12	120
	105 lbs.	10	120
	115 lbs.	8	120
	120 lbs.	6	120
Barbell Bench Press	120 lbs.	12	120
	135 lbs.	8	120
	145 lbs.	6	120
	150 lbs.	5	120
Cable Crossovers	40 lbs.	10	120
	40 lbs.	8	120
	50 lbs.	6	120
	50 lbs.	5	120
Pec Deck Flyes	80 lbs.	10	120
	80 lbs.	10	120
	80 lbs.	10	120
	80 lbs.	10	120
Back
Wide-Grip Front Pulldowns	90 lbs.	12	120
	95 lbs.	10	120
	100 lbs.	8	120
	110 lbs.	6	120
Wide Grip Front Chin-Ups	-	15	120
	-	15	120
	-	15	120
	-	15	120
Seated Cable Rows	85 lbs.	12	120
	95 lbs.	10	120
	100 lbs.	8	120
	110 lbs.	5	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	0	-

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