JASON'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:

jpf516 on June 17, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	125 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	8	60
Shoulders
Seated Dumbbell Press	35 lbs.	8	60
Lateral Dumbbell Raises	12 lbs.	8	60
Biceps
Standing Barbell Curls	50 lbs.	8	60
Standing Alternate Dumbbell Curls	22 lbs.	8	60
Triceps
Lying Triceps Extensions	22 lbs.	8	60
Triceps Bench Dips	-	40	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	15	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	135 lbs.	8	60
Calves
Calf Presses	240 lbs.	8	60
Thighs
Leg Extensions	120 lbs.	8	60
Back
Seated Cable Rows	95 lbs.	8	60
Lat Pulldown with Neutral Grip	100 lbs.	8	60
Trapezius
Dumbbell Shrugs	40 lbs.	8	60
Forearms
Barbell Wrist Curls	45 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	15	-

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