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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Rating:
 Unrated
Created By:
6lbspott on June 16, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Thighs, Biceps, Back, Trapezius, Shoulders, Chest, Lower Back, Triceps, Calves, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press100 lbs.1060
100 lbs.1060
100 lbs.1060
Biceps
Cable Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Back
Close-Grip Pulldowns60 lbs.1060
60 lbs.1060
70 lbs.1060
Trapezius
Dumbbell Upright Rows10 lbs.1060
10 lbs.1060
10 lbs.1060
Back
Lat Pulldown with Neutral Grip40 lbs.1060
60 lbs.1060
50 lbs.1560
Shoulders
Lateral Cable Raises20 lbs.1060
20 lbs.1060
20 lbs.1060
Chest
Machine Incline Chest Press45 lbs.1560
60 lbs.1060
60 lbs.860
Shoulders
Machine Lateral Raises10 lbs.1060
Lower Back
Machine Low Back Extensions60 lbs.1060
50 lbs.1060
50 lbs.1060
Shoulders
Machine Shoulder Press45 lbs.860
45 lbs.860
45 lbs.860
Triceps
One-Arm Dumbbell Extensions10 lbs.1060
10 lbs.1060
10 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 16
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press160 lbs.1090
160 lbs.1090
160 lbs.1090
Standing Leg Curls10 lbs.1990
10 lbs.1990
10 lbs.1990
Calves
Standing Calf Raises140 lbs.1060
140 lbs.1060
140 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Biceps
Cable Curls--60
--60
--60
Shoulders
Machine Shoulder Press40 lbs.1060
50 lbs.1060
60 lbs.860
Lateral Cable Raises35 lbs.1060
35 lbs.1060
35 lbs.1060
Back
Close-Grip Pulldowns40 lbs.1060
50 lbs.1060
60 lbs.860
Chest
Machine Incline Chest Press60 lbs.1060
45 lbs.1060
65 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-

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