This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
dabirdmanez on February 20, 2010
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press250 lbs.860
250 lbs.860
250 lbs.860
250 lbs.860
Flat Bench Dumbbell Flyes75 lbs.1160
75 lbs.1160
75 lbs.1160
Pec Deck Flyes110 lbs.1260
110 lbs.1260
110 lbs.1260
Triceps
One-Arm Dumbbell Extensions40 lbs.860
40 lbs.860
40 lbs.860
One-Arm Dumbbell Kickbacks30 lbs.1360
30 lbs.1360
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges100 lbs.1090
100 lbs.1090
100 lbs.1090
100 lbs.1090
Angled Leg Press430 lbs.1090
430 lbs.1090
430 lbs.1090
430 lbs.1090
Stiff-Legged Deadlifts70 lbs.1290
70 lbs.1290
70 lbs.1290
Leg Extensions120 lbs.1290
120 lbs.1290
Calves
Calf Presses380 lbs.1060
380 lbs.1060
Seated Calf Raises110 lbs.1260
110 lbs.1260
Lower Back
Machine Low Back Extensions200 lbs.1060
200 lbs.1060
200 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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