Online Fitness Trainer, Exercise Programs & Workout Routines

THE COVER MODEL WORKOUT: ADVANCED PHASE 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
MHExperts
Rating:
 Rating: 4.0/5.0
Created By:
MHExperts on January 18, 2011
Comments:
Workout Category:
Total Body, Muscle & Strength, Chest
Body Parts:
Thighs, Back, Chest, Shoulders, Lower Back, Abs
Tags:
burn fat, build muscle
Description
A strength and cardio training plan that ramps up over phases while building muscle mass and pure upper- and lower-body strength. This phase is six days a week for four weeks. The entire workout with all four phases lasts for sixteen weeks.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats-1030
-560
-160
-1030
Back
Wide-Grip Front Pulldowns-1060
-100
-1030
Close-Grip Pulldowns-100
-1030
Thighs
Lying Leg Curls-1030
-100
-1030
Chest
Dumbbell Bench Press-1030
Shoulders
Seated Dumbbell Press-1030
Lower Back
Back Extension: Plank Hold with Lift-max30
Abs
Crunches-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0 miles5-
85% Max Sprint (RPE 6)0.05 miles0-
Active Rest - Jog (RPE 2)0 miles2-
90% Max Sprint (RPE 7)0.05 miles0-
Active Rest - Jog (RPE 2)0 miles2-
Max Sprint (RPE 10)0.05 miles0-
Active Rest - Jog (RPE 2)0 miles2-
90% Max Sprint (RPE 7)0.05 miles0-
Active Rest - Jog (RPE 2)0 miles2-
85% Max Sprint (RPE 6)0.05 miles0-
Active Rest - Jog (RPE 2)0 miles2-
Cool Down0 miles3-

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