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:
golfer53 on December 30, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Abs, Back, Chest, Forearms, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Incline Sit-Ups--30
--30
--30
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
--60
Chest
Dumbbell Bench Press--60
--60
--60
Flat Bench Dumbbell Flyes--60
--60
--60
Forearms
Dumbbell Wrist Curls--60
--60
--60
Shoulders
Seated Dumbbell Press--60
--60
--60
Biceps
Standing Barbell Curls--60
--60
--60
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Incline Sit-Ups--30
--30
--30
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.1060
--60
--60
Chest
Dumbbell Bench Press30 lbs.1060
--60
--60
Flat Bench Dumbbell Flyes20 lbs.1060
--60
--60
Forearms
Dumbbell Wrist Curls10 lbs.1060
--60
--60
Shoulders
Seated Dumbbell Press15 lbs.1060
--60
--60
Biceps
Standing Barbell Curls20 lbs.1060
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-

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