GS866

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:

gs86 on August 10, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	200 lbs.	8	60
	200 lbs.	8	60
	190 lbs.	10	60
One-Arm Dumbbell Bent-Over Rows	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
Seated Cable Rows	210 lbs.	8	60
	210 lbs.	8	60
	210 lbs.	8	60
Biceps
Standing Barbell Curls	90 lbs.	10	60
	90 lbs.	9	60
	90 lbs.	8	60
Barbell Preacher Curls	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Cable Curls	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	180 lbs.	10	60
	180 lbs.	9	60
	180 lbs.	8	60
Rear Dumbbell Raises	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Lateral Cable Raises	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Front Cable Raises	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Trapezius
Barbell Upright Rows	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Barbell Shrugs	245 lbs.	10	60
	245 lbs.	10	60
	245 lbs.	10	60
Abs
Incline Sit-Ups	-	25	30
	-	25	30
	-	25	30

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

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