ISP1217 ROUTINE

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:

isp1217 on April 29, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

9 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	85 lbs.	10	60
	85 lbs.	9	60
	85 lbs.	9	60
	85 lbs.	8	60
	85 lbs.	8	60
	85 lbs.	7	60
Lying Leg Curls	45 lbs.	9	60
	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	7	60
	45 lbs.	7	60
	45 lbs.	6	60
Calves
Standing Calf Raises	135 lbs.	9	60
	135 lbs.	9	60
	135 lbs.	8	60
	135 lbs.	7	60
	135 lbs.	7	60
	135 lbs.	6	60
Thighs
Squat with Dumbbell Curl on Bosu Ball	110 lbs.	10	60
	110 lbs.	9	60
	110 lbs.	9	60
	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	7	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	30	-

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