BASIC 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:

lacrosseboy303 on December 14, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
Hack Squats	170 lbs.	10	90
	170 lbs.	10	90
	170 lbs.	10	90
	170 lbs.	10	90
Standing Leg Curls	20 lbs.	13	90
	20 lbs.	13	90
	20 lbs.	13	90
Leg Extensions	60 lbs.	14	90
	60 lbs.	14	90
Calves
Standing Calf Raises	200 lbs.	10	60
	200 lbs.	10	60
Seated Calf Raises	55 lbs.	14	60
	55 lbs.	14	60
Lower Back
Machine Low Back Extensions	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Lateral Dumbbell Raises	10 lbs.	12	60
	10 lbs.	12	60
Rear Dumbbell Raises	10 lbs.	13	60
	10 lbs.	13	60
Trapezius
Barbell Upright Rows	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Dumbbell Shrugs	40 lbs.	11	60
	40 lbs.	11	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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