TANKMAN W1

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:

Tankman on January 15, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	90 lbs.	10	30
	90 lbs.	10	30
	100 lbs.	10	30
	100 lbs.	10	30
Incline Dumbbell Press	60 lbs.	10	30
	70 lbs.	10	30
	70 lbs.	10	30
Machine Wide Fly	40 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	30
Triceps
Triceps Cable Pushdowns	50 lbs.	10	30
	60 lbs.	10	30
	60 lbs.	10	30
	70 lbs.	10	30
One-Arm Dumbbell Extensions	10 lbs.	10	30
	10 lbs.	10	30
	10 lbs.	10	30
Abs
Dumbbell Side Bends	120 lbs.	10	30
	120 lbs.	10	30
	120 lbs.	10	30
Bicycle Crunches	-	20	30
	-	20	30
	-	20	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	90 lbs.	10	60
	90 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Seated Cable Pulldowns	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Biceps
Standing Barbell Curls	30 lbs.	21	60
	30 lbs.	21	60
	30 lbs.	21	60
	20 lbs.	10	60
Standing Dumbbell Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Abs
Dumbbell Side Bends	120 lbs.	10	30
	120 lbs.	10	30
	120 lbs.	10	30
Bicycle Crunches	-	20	30
	-	20	30
	-	20	30

ShouldersSeated Dumbbell Press45 lbs.103050 lbs.103050 lbs.103050 lbs.1030TrapeziusDumbbell Shrugs110 lbs.1030120 lbs.1030120 lbs.1030120 lbs.1030ThighsBarbell Squats110 lbs.1030110 lbs.1030110 lbs.1030110 lbs.1030Seated Machine Leg Press110 lbs.1030110 lbs.1030110 lbs.1030Leg Extensions110 lbs.1030110 lbs.1030110 lbs.1030CalvesSeated Calf Raises320 lbs.3030320 lbs.3030320 lbs.3030AbsDumbbell Side Bends120 lbs.1030120 lbs.1030120 lbs.1030Bicycle Crunches-2030-2030-2030BackMachine Seated Rows90 lbs.106090 lbs.1060110 lbs.1060110 lbs.1060Seated Cable Pulldowns90 lbs.106090 lbs.106090 lbs.1060BicepsStanding Barbell Curls30 lbs.216030 lbs.216030 lbs.216020 lbs.1060Standing Dumbbell Curls15 lbs.106015 lbs.106015 lbs.1060AbsDumbbell Side Bends120 lbs.1030120 lbs.1030120 lbs.1030Bicycle Crunches-2030-2030-2030

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

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