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:
gmazz on May 12, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Biceps, Chest, Thighs, Shoulders, Back, Forearms, Lower Back, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Sit-Ups-330
Biceps
EZ Curl Bar Curls20 lbs.360
Chest
Machine Chest Press40 lbs.360
Pec Deck Flyes40 lbs.360
Thighs
Leg Extensions60 lbs.360
Shoulders
Machine Lateral Raises100 lbs.360
Back
Lat Pulldown with Neutral Grip100 lbs.360
Forearms
Dumbbell Wrist Curls10 lbs.360
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press135 lbs.860
135 lbs.860
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.860
40 lbs.860
Lower Back
Machine Low Back Extensions110 lbs.1060
Abs
Bench Knee Tucks-1045
Crunches-2045

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