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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
GeorgeG
Rating:
 Unrated
Created By:
GeorgeG on May 16, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press155 lbs.860
155 lbs.860
155 lbs.860
155 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1360
35 lbs.1360
35 lbs.1360
Incline Dumbbell Flyes30 lbs.1260
30 lbs.1260
Back
Seated Cable Rows115 lbs.860
115 lbs.860
115 lbs.860
115 lbs.860
Wide-Grip Front Pulldowns105 lbs.1060
105 lbs.1060
105 lbs.1060
Cross-Bench Dumbbell Pullovers35 lbs.1060
35 lbs.1060
Forearms
Barbell Wrist Curls60 lbs.1060
Biceps
Standing Barbell Curls65 lbs.860
65 lbs.860
65 lbs.860
Seated Hammer Curls20 lbs.1460
20 lbs.1460
20 lbs.1460
Triceps
One-Dumbbell Triceps Extensions35 lbs.860
35 lbs.860
35 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1260
15 lbs.1260
15 lbs.1260
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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