1ST

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:

xander469 on March 25, 2009

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	205 lbs.	8	60
	205 lbs.	8	60
	205 lbs.	8	60
	205 lbs.	8	60
Flat Bench Dumbbell Flyes	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Incline Dumbbell Flyes	40 lbs.	11	60
	40 lbs.	11	60
	40 lbs.	11	60
Triceps
Lying Triceps Extensions	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
Rope Extensions	65 lbs.	11	60
	65 lbs.	11	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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