This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Bernard-Alain
Rating:
 Unrated
Created By:
Bernard-Alain on January 15, 2009
Users:
Comments:
Workout Category:
Cardio Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press43 kg.860
43 kg.860
43 kg.860
Back
One-Arm Dumbbell Bent-Over Rows14 kg.860
14 kg.860
14 kg.860
Lower Back
Back Extensions-1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km30-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press11 kg.860
11 kg.860
11 kg.860
Trapezius
Barbell Upright Rows18 kg.860
18 kg.860
Triceps
One-Arm Dumbbell Extensions5 kg.860
5 kg.860
5 kg.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km30-

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