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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:

jamesszlatenyi on February 02, 2015

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	10	30
	-	10	30
	-	10	30
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Chest
Pushups	-	25	60
	-	25	60
	-	25	60
Incline Dumbbell Press	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Thighs
Dumbbell Lunges	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Trapezius
Barbell Upright Rows	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Calves
Standing Calf Raises	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Triceps
One-Arm Dumbbell Extensions	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Thighs
Dumbbell Squats	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
jogging	0 miles	20	-

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