1ST MONTH - PHASE I - BASIC WORKOUT

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:

jazyray on January 04, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

First month basic workout to burn fat and build muscle.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	85 lbs.	8	60
	85 lbs.	8	60
	85 lbs.	8	60
Flat Bench Dumbbell Flyes	20 lbs.	11	60
	20 lbs.	11	60
Incline Dumbbell Flyes	15 lbs.	14	60
	15 lbs.	14	60
Back
Seated Cable Rows	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Wide-Grip Front Pulldowns	55 lbs.	11	60
	55 lbs.	11	60
Machine Pullovers	30 lbs.	13	60
	30 lbs.	13	60
Lower Back
Machine Low Back Extensions	70 lbs.	10	60
	70 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

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

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	0	-
Cool Down	0.000 miles	0	-
Stretching	0.000 miles	0	-
Winsor Pilates	0.000 miles	0	-
Yoga for Beginners	0.000 miles	0	-

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