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:
SRNovy on March 08, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Forearms, Abs, Thighs, Calves, Lower Back, Biceps, Shoulders, Trapezius
Description
Beginner's Hardcore

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press115 lbs.860
115 lbs.860
Decline Barbell Press100 lbs.860
100 lbs.860
Incline Barbell Press100 lbs.860
100 lbs.860
Triceps
Dumbbell Triceps Press20 lbs.860
20 lbs.860
Lying Triceps Extensions55 lbs.860
55 lbs.860
One-Arm Dumbbell Kickbacks20 lbs.860
20 lbs.860
Forearms
Barbell Reverse Wrist Curls45 lbs.860
45 lbs.860
Barbell Wrist Curls45 lbs.860
45 lbs.860
Abs
Crunches-2530
-2530
Hanging Knee Tucks-2030
-2030
Hanging Leg Raises-1030
-1030
Incline Sit-Ups-1530
-1530
Side Crunches-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Morning Run0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press230 lbs.1060
230 lbs.1060
Leg Extensions60 lbs.1060
60 lbs.1060
Lying Leg Curls39 lbs.1060
39 lbs.1060
Calves
Seated Calf Raises150 lbs.1060
150 lbs.1060
Lower Back
Back Extensions-1060
-1060
Back Extension: Ground-1060
-1060
Biceps
Incline Dumbbell Curls25 lbs.1060
25 lbs.1060
Standing Barbell Curls50 lbs.1060
50 lbs.1060
Abs
Crunches-2530
-2530
Hanging Knee Tucks-2030
-2030
Hanging Leg Raises-1030
-1030
Incline Sit-Ups-1530
-1530
Side Crunches-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Morning Run0.000 miles0-

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