5 DAY A WEEK

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:

showgun3 on June 30, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Abs, Trapezius, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	15	60
	185 lbs.	12	60
	195 lbs.	10	60
	205 lbs.	8	60
	225 lbs.	6	60
Incline Dumbbell Press	50 lbs.	12	60
	55 lbs.	10	60
	60 lbs.	8	60
	65 lbs.	6	60
Dumbbell Bench Press	60 lbs.	8	60
	65 lbs.	8	60
	70 lbs.	8	60
	75 lbs.	8	60
Machine Incline Chest Press	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Pec Deck Flyes	120 lbs.	10	60
	135 lbs.	10	60
	150 lbs.	10	60
	165 lbs.	10	60
Cable Crossovers	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Abs
Leg Raises	-	20	30
	-	20	30
Hanging Leg Raises	-	10	30
	-	10	30
Crunches	-	30	30
	-	30	30
Side Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	4.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Trapezius
Barbell Shrugs	225 lbs.	12	60
	225 lbs.	12	60
	225 lbs.	12	60
	225 lbs.	12	60
Dumbbell Shrugs	70 lbs.	12	60
	75 lbs.	12	60
	80 lbs.	12	60
Barbell Upright Rows	50 lbs.	12	60
	60 lbs.	10	60
	70 lbs.	8	60
Thighs
Angled Leg Press	290 lbs.	15	60
	340 lbs.	12	60
	390 lbs.	10	60
	440 lbs.	8	60
	490 lbs.	6	60
Leg Extensions	120 lbs.	10	60
	130 lbs.	10	60
	140 lbs.	10	60
	150 lbs.	10	60
Lying Leg Curls	110 lbs.	10	60
	120 lbs.	10	60
	130 lbs.	10	60
	140 lbs.	10	60
Barbell Squats	185 lbs.	15	60
	205 lbs.	12	60
	225 lbs.	10	60
	245 lbs.	8	60
	265 lbs.	6	60
Calves
Calf Presses	290 lbs.	15	60
	340 lbs.	12	60
	390 lbs.	12	60
	440 lbs.	10	60
	490 lbs.	8	60

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

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