RAFAMAR1

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:

rafamart1982 on July 17, 2014

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	14 kg.	8	60
	14 kg.	8	60
	14 kg.	8	60
	14 kg.	8	60
Decline Barbell Press	36 kg.	11	60
	36 kg.	11	60
	36 kg.	11	60
Incline Dumbbell Flyes	7 kg.	16	60
	7 kg.	16	60
	7 kg.	16	60
Back
Seated Cable Rows	32 kg.	8	60
	32 kg.	8	60
	32 kg.	8	60
	32 kg.	8	60
Bent-Over Barbell Rows	16 kg.	13	60
	16 kg.	13	60
	16 kg.	13	60
Cross-Bench Dumbbell Pullovers	9 kg.	11	60
	9 kg.	11	60
	9 kg.	11	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	11 kg.	8	60
	11 kg.	8	60
	11 kg.	8	60
Lateral Cable Raises	5 kg.	10	60
	5 kg.	10	60
	5 kg.	10	60
Trapezius
Barbell Upright Rows	18 kg.	8	60
	18 kg.	8	60
Barbell Shrugs	29 kg.	11	60
	29 kg.	11	60
Triceps
One-Arm Dumbbell Extensions	5 kg.	8	60
	5 kg.	8	60
	5 kg.	8	60
Rope Extensions	14 kg.	10	60
	14 kg.	10	60
	14 kg.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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