1ST TIME

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:

babez1 on February 18, 2009

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Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Concentration Curls	10 lbs.	12	60
	15 lbs.	8	60
Machine Preacher Curls	35 lbs.	12	60
	45 lbs.	8	60
Triceps
Triceps Cable Pushdowns	5 lbs.	12	60
	15 lbs.	6	60
One-Dumbbell Triceps Extensions	10 lbs.	12	60
	15 lbs.	8	60
Shoulders
Front Dumbbell Raises	8 lbs.	12	60
	10 lbs.	8	60
Lateral Dumbbell Raises	8 lbs.	12	60
	10 lbs.	8	60
Calves
Seated Dumbbell Calf Raises	15 lbs.	12	60
	20 lbs.	8	60
Thighs
Dumbbell Squats	20 lbs.	15	60
Leg Extensions	25 lbs.	15	60
Lying Leg Curls	50 lbs.	15	60

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

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	25 lbs.	15	60
	35 lbs.	10	60
	45 lbs.	8	60
	55 lbs.	6	60
Incline Barbell Press	30 lbs.	8	60
	40 lbs.	4	60
	45 lbs.	2	60
Incline Dumbbell Press	10 lbs.	10	60
	10 lbs.	8	60
	10 lbs.	6	60
Flat Bench Dumbbell Flyes	10 lbs.	8	60
	10 lbs.	6	60
	15 lbs.	4	60
Back
Bent-Over Barbell Rows	25 lbs.	10	60
	35 lbs.	10	60
	40 lbs.	6	60
	40 lbs.	6	60
Close-Grip Pulldowns	25 lbs.	12	60
	35 lbs.	10	60
	45 lbs.	6	60
	55 lbs.	4	60
Seated Cable Rows	35 lbs.	15	60
	45 lbs.	12	60
	55 lbs.	10	60
	65 lbs.	8	60
Wide-Grip Front Pulldowns	25 lbs.	12	60
	35 lbs.	10	60
	45 lbs.	6	60
	55 lbs.	4	60
Abs
Crunches	-	50	30
Dumbbell Side Bends	10 lbs.	10	30
Flutter Kicks	-	10	30

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

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