10-26 TO 11-06

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:

dbyrne73 on October 24, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	50 lbs.	12	60
Flat Bench Dumbbell Flyes	35 lbs.	12	60
Incline Dumbbell Press	50 lbs.	12	60
Triceps
One-Arm Dumbbell Kickbacks	15 lbs.	12	60
One-Dumbbell Triceps Extensions	45 lbs.	12	60
Abs
Ball Crunches	-	30	30
Dumbbell Side Bends	30 lbs.	30	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	40 lbs.	12	60
Dumbbell Squats	40 lbs.	12	60
Calves
Seated Dumbbell Calf Raises	50 lbs.	12	60
Standing Calf Raise (no weight)	-	12	60
Abs
Ball Crunches	-	30	30
Dumbbell Side Bends	30 lbs.	30	30

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

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