JUNINHO

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:

rcjunior91 on February 10, 2017

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	-	50	60
Machine Incline Chest Press	-	50	60
Pec Deck Flyes	-	50	60
Shoulders
Machine Shoulder Press	-	50	60
Lateral Dumbbell Raises	-	50	60
Triceps
Machine Triceps Dips	-	50	60
Rope Extensions	-	50	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 0%	0 km	10	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	-	50	60
Cable Curls	-	50	60
Abs
Machine Crunches	-	50	60
Machine Side Crunches	-	50	60
Back
Wide-Grip Front Pulldowns	-	50	60
Gravitron Assisted Pull Up Machine	-	50	60
Seated Cable Extensions	-	50	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 0%	0 km	10	0

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