COLLEGE

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:

pogostick23 on May 10, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Shoulders, Trapezius, Triceps, Abs, Thighs, Calves, Biceps, Forearms, Chest, Back, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Machine Lateral Raises	20 lbs.	11	60
	20 lbs.	11	60
	20 lbs.	11	60
Trapezius
Barbell Upright Rows	45 lbs.	8	60
	45 lbs.	8	60
Dumbbell Shrugs	30 lbs.	13	60
	30 lbs.	13	60
Triceps
Machine Triceps Extensions	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
One-Arm Dumbbell Kickbacks	10 lbs.	13	60
	10 lbs.	13	60
	10 lbs.	13	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	200 lbs.	10	90
	200 lbs.	10	90
	200 lbs.	10	90
	200 lbs.	10	90
Duck Hack Squats	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
Stiff-Legged Deadlifts	30 lbs.	13	90
	30 lbs.	13	90
Leg Extensions	50 lbs.	14	90
	50 lbs.	14	90
Calves
Calf Presses	170 lbs.	10	60
	170 lbs.	10	60
	170 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Seated Hammer Curls	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Forearms
Barbell Wrist Curls	40 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-

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