DOING IT

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:

hudson34 on March 23, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	12	60
	29 lbs.	12	60
Triceps
Triceps Cable Pushdowns	40 lbs.	12	60
	40 lbs.	12	60
Chest
Machine Chest Press	50 lbs.	12	60
	50 lbs.	12	60
Swiss-Ball Pushup	-	25	60
	-	25	60
Back
Wide-Grip Front Pulldowns	40 lbs.	12	60
	40 lbs.	12	60
One-Arm Dumbbell Bent-Over Rows	20 lbs.	12	60
	20 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	10	-
	0 miles	10	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	60	-

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