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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Created By:

john.sweeney5428 on May 30, 2013

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Front Dumbbell Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Plate Pickup Overhead Lift	45 lbs.	25	60
	45 lbs.	25	60
Machine Shoulder Press	135 lbs.	10	60
	135 lbs.	10	60
Back
Wide-Grip Behind-The-Neck Pulldowns	125 lbs.	10	60
	125 lbs.	10	60
	125 lbs.	10	60
Abs
Crunches	-	54	30
Hanging Knee Tucks	-	20	30
	-	20	30
Hanging Leg Raises	-	10	30
	-	10	30
Crunch Twists	-	25	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	5 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Cable Pushdowns	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
One-Arm Dumbbell Kickbacks	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Triceps Parallel-Bar Dips	-	max	60
Close-Grip Bench Press	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
Abs
Crunches	-	54	30
Medicine Ball V Sit-Ups	-	15	30
Side Plank	-	60	30
	-	60	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
400M Repeat	0 miles	30	-

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