CURTIS ORIGINAL

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:

Rattlers on May 24, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Biceps, Abs, Back, Triceps, Thighs, Chest, Shoulders, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Cable Curls	-	-	60
Abs
Machine Crunches	-	-	30
Back
Wide-Grip Behind-The-Neck Pulldowns	20 lbs.	15	60
Triceps
Triceps Cable Pushdowns	20 lbs.	15	60
Biceps
Cable Curls	20 lbs.	15	60
Standing Dumbbell Reverse Curls	20 lbs.	15	60
Triceps
Dumbbell Triceps Press	20 lbs.	15	60
Thighs
Leg Extensions	20 lbs.	15	60
Chest
Machine Chest Press	20 lbs.	15	60
Machine Incline Chest Press	20 lbs.	15	60
Seated Cable Chest Press	20 lbs.	15	60
Back
Lat Pulldown with Neutral Grip	20 lbs.	15	60
Machine Seated Rows	20 lbs.	15	60
Shoulders
Machine Lateral Raises	20 lbs.	15	60
Seated Behind-The-Neck Press	20 lbs.	15	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Cable Curls	20 lbs.	15	60
Abs
Machine Crunches	20 lbs.	15	30
Triceps
Triceps Cable Pushdowns	20 lbs.	15	60
Back
Wide-Grip Behind-The-Neck Pulldowns	20 lbs.	15	60
Biceps
Cable Curls	20 lbs.	15	60
Standing Dumbbell Reverse Curls	20 lbs.	15	60
Triceps
Dumbbell Triceps Press	20 lbs.	15	60
Thighs
Leg Extensions	20 lbs.	15	60
Chest
Machine Chest Press	20 lbs.	15	60
Machine Incline Chest Press	20 lbs.	15	60
Seated Cable Chest Press	20 lbs.	15	60
Back
Lat Pulldown with Neutral Grip	20 lbs.	15	60
Machine Seated Rows	20 lbs.	15	60
Shoulders
Machine Lateral Raises	20 lbs.	15	60
Seated Behind-The-Neck Press	20 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
65% Max Cycling (RPE 4)	0.000 miles	5	-
Cardio Warm Up	0.000 miles	10	-

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