2010 WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
ARiley on March 02, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders, Calves, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press250 lbs.1260
250 lbs.1060
250 lbs.860
Pec Deck Flyes200 lbs.1560
200 lbs.1260
200 lbs.1060
Thighs
Smith Machine Squats400 lbs.1290
400 lbs.1090
400 lbs.890
Lying Leg Curls200 lbs.1260
200 lbs.1060
Leg Extensions200 lbs.1260
200 lbs.1060
Back
Wide-Grip Front Pulldowns250 lbs.1260
250 lbs.1060
250 lbs.860
One-Arm Dumbbell Bent-Over Rows110 lbs.1560
110 lbs.1260
Biceps
Standing Barbell Curls150 lbs.1260
150 lbs.1060
160 lbs.860
Triceps
Triceps Cable Pushdowns200 lbs.1260
200 lbs.1060
200 lbs.860
Abs
Incline Sit-Ups-5030
-5030
-5030
Hanging Leg Raises-5030
-5030
-5030
Bridge (Plank)-130
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running2.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Flyes125 lbs.1560
125 lbs.1260
130 lbs.1060
Shoulders
Seated Dumbbell Press125 lbs.1260
125 lbs.1060
130 lbs.860
Thighs
Angled Leg Press400 lbs.1590
400 lbs.1290
400 lbs.1090
Leg Extensions200 lbs.1590
200 lbs.1290
200 lbs.890
Calves
Standing Calf Raises250 lbs.1560
250 lbs.1260
Trapezius
Barbell Upright Rows110 lbs.1260
110 lbs.1060
120 lbs.860
Back
T-Bar Rows200 lbs.1560
200 lbs.1260
Biceps
Standing Alternate Dumbbell Curls100 lbs.1560
100 lbs.1260
110 lbs.1060
Triceps
One-Dumbbell Triceps Extensions125 lbs.1560
125 lbs.1260
130 lbs.1060
Abs
Ball Crunches--30
--30
--30
V Sit-Ups--30
--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running2.000 miles0-

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