DBFC #3A

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:

JoeCap32572 on October 08, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Triceps, Biceps, Calves, Thighs, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	25 lbs.	15	30
	35 lbs.	15	60
Back
Wide-Grip Front Pulldowns	60 lbs.	15	30
	65 lbs.	15	60
Triceps
Triceps Cable Pushdowns	40 lbs.	15	30
	45 lbs.	15	60
Biceps
Cable Curls	25 lbs.	15	30
	30 lbs.	15	60
Calves
Standing Calf Raises	-	20	30
	-	20	60
Thighs
Leg Extensions	25 lbs.	15	30
	35 lbs.	15	60
Angled Leg Press	45 lbs.	20	30
	45 lbs.	20	60
Abs
Seated Barbell Oblique Twists	-	15	30
	-	15	60
Dumbbell Side Bends	15 lbs.	15	30
	15 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	7.050 miles	35	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	25 lbs.	15	30
	35 lbs.	15	60
Back
Wide-Grip Front Pulldowns	60 lbs.	15	30
	65 lbs.	15	60
Triceps
Triceps Cable Pushdowns	40 lbs.	15	30
	45 lbs.	15	60
Biceps
Cable Curls	25 lbs.	15	30
	30 lbs.	15	60
Calves
Standing Calf Raises	-	20	30
	-	20	60
Thighs
Leg Extensions	25 lbs.	15	30
	35 lbs.	15	60
Angled Leg Press	45 lbs.	20	30
	45 lbs.	20	60
Abs
Seated Barbell Oblique Twists	-	15	30
	-	15	60
Dumbbell Side Bends	15 lbs.	15	30
	15 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	7.050 miles	35	-

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