ZACH

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:

gmazz on May 12, 2010

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Sit-Ups	-	3	30
Biceps
EZ Curl Bar Curls	20 lbs.	3	60
Chest
Machine Chest Press	40 lbs.	3	60
Pec Deck Flyes	40 lbs.	3	60
Thighs
Leg Extensions	60 lbs.	3	60
Shoulders
Machine Lateral Raises	100 lbs.	3	60
Back
Lat Pulldown with Neutral Grip	100 lbs.	3	60
Forearms
Dumbbell Wrist Curls	10 lbs.	3	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-
Treadmill Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	8	60
	135 lbs.	8	60
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	8	60
	40 lbs.	8	60
Lower Back
Machine Low Back Extensions	110 lbs.	10	60
Abs
Bench Knee Tucks	-	10	45
Crunches	-	20	45

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