AARON1

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:

keltek4004 on October 05, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Curls	60 lbs.	12	60
	50 lbs.	12	60
Chest
Dumbbell Bench Press	90 lbs.	15	60
	120 lbs.	12	60
Biceps
Concentration Curls	60 lbs.	12	60
	50 lbs.	12	60
Chest
Incline Dumbbell Press	120 lbs.	15	60
	140 lbs.	15	60
Biceps
Standing Alternate Dumbbell Curls	60 lbs.	12	60
	60 lbs.	12	60
Chest
Decline Dumbbell Bench Press	90 lbs.	15	60
	120 lbs.	12	60
Forearms
Dumbbell Reverse Wrist Curls	50 lbs.	10	60
	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill: 3.5mph Varied Incline	0 miles	30	-
Jump Rope w/ 2 lb Heavy Rope	0 miles	5	-
Treadmill: 3.5mph Varied Incline	0 miles	15	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Cable Pushdowns	130 lbs.	15	60
	140 lbs.	15	60
Trapezius
Dumbbell Shrugs	110 lbs.	12	60
	110 lbs.	12	60
Triceps
Triceps Bench Dips	-	10	60
	-	10	60
Back
Seated Cable Rows	90 lbs.	12	60
	110 lbs.	12	60
Triceps
Triceps Cable Pushdowns	130 lbs.	15	60
	140 lbs.	15	60
Shoulders
Front Dumbbell Raises	40 lbs.	10	60
	50 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	45 lbs.	10	60
	45 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	20 lbs.	10	60
	20 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill: 3.5mph Varied Incline	0 miles	30	-
	0 miles	15	-

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