DAN

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:

dsking23 on December 08, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Flat Bench Dumbbell Flyes	12 lbs.	11	60
	12 lbs.	11	60
	12 lbs.	11	60
Cable Crossovers	10 lbs.	18	60
	10 lbs.	18	60
	10 lbs.	18	60
Triceps
Machine Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
One-Arm Dumbbell Kickbacks	5 lbs.	12	60
	5 lbs.	12	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	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 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Duck Hack Squats	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
Angled Leg Press	110 lbs.	10	90
	110 lbs.	10	90
	110 lbs.	10	90
	110 lbs.	10	90
Standing Leg Curls	10 lbs.	12	90
	10 lbs.	12	90
	10 lbs.	12	90
Leg Extensions	30 lbs.	13	90
	30 lbs.	13	90
Calves
Standing Calf Raises	100 lbs.	10	60
	100 lbs.	10	60
Seated Calf Raises	25 lbs.	15	60
	25 lbs.	15	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
Lower Back
Machine Low Back Extensions	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60

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

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