KEITH'S PLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

keithma72 on January 12, 2013

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	90 lbs.	12	120
	95 lbs.	10	120
	105 lbs.	8	120
	110 lbs.	6	120
Barbell Bench Press	105 lbs.	12	120
	125 lbs.	8	120
	130 lbs.	6	120
	135 lbs.	5	120
Cable Crossovers	40 lbs.	10	120
	40 lbs.	8	120
	40 lbs.	6	120
	50 lbs.	5	120
Pec Deck Flyes	70 lbs.	10	120
	70 lbs.	10	120
	70 lbs.	10	120
	70 lbs.	10	120
Back
Wide-Grip Front Pulldowns	85 lbs.	12	120
	90 lbs.	10	120
	100 lbs.	8	120
	105 lbs.	6	120
Wide Grip Front Chin-Ups	-	15	120
	-	15	120
	-	15	120
	-	15	120
Seated Cable Rows	80 lbs.	12	120
	90 lbs.	10	120
	95 lbs.	8	120
	105 lbs.	5	120

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	30	30
Side Crunches	-	30	30
Crunches	-	30	30
Reverse Crunches	-	30	30
Side Crunches	-	30	30
Crunches	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Tennis	0.000 miles	105	-

No comments have been posted yet.