B DAILY 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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Rating:
 Unrated
Created By:
Byronharrison on August 09, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Biceps, Calves, Chest, Triceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches--30
--30
Bicycle Crunches--30
Crunch Twists--30
Dumbbell Side Bends--30
Knee to Chest Crunches--30
Leg Raises--30
Sit-Ups--30
Biceps
Biceps Curl with Tubing--60
Concentration Curls--60
Dumbbell Bicep Curls: Single-Leg--60
Seated Hammer Curls--60
Standing Alternate Dumbbell Curls--60
Standing Barbell Curls--60
Standing Dumbbell Curls--60
Standing Dumbbell Reverse Curls--60
Calves
Donkey Calf Raises--60
One-Leg Dumbbell Calf Raises--60
Standing Calf Raise (no weight)--60
Standing Calf Raises--60
Chest
Barbell Bench Press--60
Barbell Bench Press: Speed--60
Pushups: Close-Grip--60
Decline Barbell Press--60
Dumbbell Alternating Bench on Swiss Ball--60
Dumbbell Bench Press--60
Dumbbell Bench Press: Speed--60
Dumbbell Chest Press: Alternating--60
Dumbbell Flyes--60
Incline Dumbbell Press: Speed--60
Flat Bench Dumbbell Flyes--60
Incline Barbell Press--60
Incline Dumbbell Flyes--60
Machine Chest Press--60
Machine Incline Chest Press--60
Pec Deck Flyes--60
Pushup Hold--60
Pushups--60
Pushups: Feet on Swiss Ball--60
Pushups: Wide-Grip--60
Triceps
Bent-Over Triceps Cable Extension--60
Close-Grip Bench Press--60
Decline Triceps Extension--60
Dumbbell Triceps Press--60
Lying Triceps Extensions--60
One-Arm Dumbbell Extensions--60
One-Arm Dumbbell Kickbacks--60
Pushups: Close Grip--60
Reverse-Grip Triceps Extension--60
Rope Extensions--60
Triceps Bench Dips--60
Triceps Parallel-Bar Dips--60
Forearms
Barbell Wrist Curls--60
Dumbbell Reverse Wrist Curls--60
Dumbbell Wrist Curls--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Active Rest - Jog (RPE 2)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
Aerobics0.000 miles0-
Box Jumps I0.000 miles0-
Boxing0.000 miles0-
Brisk Walk0.000 miles0-
Cardio Kickboxing0.000 miles0-
Cardio Warm Up0.000 miles0-
Cool Down0.000 miles0-
Dancing0.000 miles0-
Football0.000 miles0-
Jumping Rope0.000 miles0-
Kickboxing0.000 miles0-
Mowing Lawn0.000 miles0-
Pace Walk0.000 miles0-
Pilates0.000 miles0-
Pre-Lift Cardio Warm Up0.000 miles0-
Yoga0.000 miles0-
Yoga Level 1: Basic Meditation Posture0.000 miles0-

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