DOC

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
dadoc42 on April 24, 2011
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Abs, Shoulders, Trapezius, Back, Biceps, Forearms
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Dumbbell Bench Press12 lbs.1460
15 lbs.1260
20 lbs.1060
25 lbs.860
Incline Dumbbell Press12 lbs.1460
15 lbs.1260
20 lbs.1160
25 lbs.860
Decline Barbell Press12 lbs.1460
15 lbs.1260
20 lbs.1060
25 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1460
15 lbs.1260
20 lbs.1060
25 lbs.860
Incline Dumbbell Flyes12 lbs.1460
15 lbs.1260
20 lbs.1060
25 lbs.860
Dumbbell Flyes12 lbs.1460
15 lbs.1260
20 lbs.1060
25 lbs.860
Triceps
Dumbbell Triceps Press10 lbs.1460
10 lbs.1260
10 lbs.1060
10 lbs.860
One-Dumbbell Triceps Extensions10 lbs.1460
10 lbs.1260
10 lbs.1060
10 lbs.860
Supine Triceps Extensions18 lbs.1460
25 lbs.1260
29 lbs.1060
32 lbs.860
Single-Arm Lying Triceps Extension10 lbs.1460
10 lbs.1260
10 lbs.1060
10 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Light Tredmill Walk0 miles15-
Jumping Jacks0 miles5-
Jumping Rope0 miles5-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Dumbbell Lunges5 lbs.1260
5 lbs.1060
5 lbs.860
Dumbbell Squats5 lbs.1460
5 lbs.1260
5 lbs.1060
5 lbs.860
Angled Leg Press5 lbs.1460
5 lbs.1260
5 lbs.1060
5 lbs.860
Leg Extensions5 lbs.1460
5 lbs.1260
5 lbs.1060
5 lbs.860
Lying Leg Curls5 lbs.1460
5 lbs.1260
5 lbs.1060
5 lbs.860
Calves
Standing Calf Raises5 lbs.1060
5 lbs.1060
5 lbs.1060
5 lbs.1060
5 lbs.1060
5 lbs.1060
Abs
Crunches-2030
-1530
-1530
-1530
Side-Ups-2030
-1530
-1530
-1530
Dumbbell Side Bends5 lbs.2030
5 lbs.1530
5 lbs.1530
5 lbs.1530
Leg Raises-1030
-1030
-1030
-1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Light Tredmill Walk0 miles5-
Jumping Jacks0 miles5-
Jumping Rope0 miles5-

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
Diet & Nutrition
Workout & Fitness
Fitness Programs
Exercises
Weight Loss
Calories Burned
Calculators, Recipes & More
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.