1ST WEEK 2014

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:

Dbwood on December 29, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

6 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	110 lbs.	12	60
Lying Leg Curls	75 lbs.	12	60
Barbell Squats	135 lbs.	12	60
Dumbbell Lunges	45 lbs.	12	60
Calves
Seated Calf Raises	180 lbs.	12	60
Abs
Bicycle Crunches	-	30	30
Hanging Leg Raises	-	16	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	80 lbs.	12	60
Machine Seated Rows	80 lbs.	12	60
Reverse Fly	45 lbs.	12	60
Chinup	-	12	60
Kettlebell Russian Two-Hand Swing	55 lbs.	12	60
Straight Arm Cable Pulldown	35 lbs.	12	60
Abs
Crunches	-	30	30
Incline Sit-Ups	-	16	30

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