4-DAY 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:

fitforwife on September 05, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	60 lbs.	-	60
Dumbbell Bench Press	50 lbs.	-	60
Flat Bench Dumbbell Flyes	30 lbs.	-	60
Pec Deck Flyes	80 lbs.	-	60
Shoulders
Seated Dumbbell Press	40 lbs.	-	60
Lateral Dumbbell Raises	15 lbs.	-	60
Triceps
One-Arm Dumbbell Extensions	20 lbs.	-	60
Triceps Cable Pushdowns	75 lbs.	-	60
Reverse-Grip Triceps Extension	45 lbs.	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	30	-
Upright Stationary Bike	0 miles	30	-
Stairclimbing Machine	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	30 lbs.	-	60
Wide-Grip Front Pulldowns	90 lbs.	-	60
Seated Cable Rows	60 lbs.	-	60
Machine Pullovers	60 lbs.	-	60
Biceps
Incline Dumbbell Curls	40 lbs.	-	60
EZ Curl Bar Curls	80 lbs.	-	60
Seated Hammer Curls	30 lbs.	-	60
Trapezius
Barbell Upright Rows	50 lbs.	-	60
Dumbbell Shrugs	70 lbs.	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	30	-
Upright Stationary Bike	0 miles	30	-
Stairclimbing Machine	0 miles	30	-

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