FIRST WORKOUT PLAN

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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Rating:
 Unrated
Created By:
Nicsupersic on April 06, 2010
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Forearms, Biceps, Triceps, Shoulders, Trapezius, Chest, Abs, Back, Lower Back, Thighs, Calves
Description
Just started going to the gym and I slapped this together. At the end of each workout, I like to challenge myself and try to up weight about 3 times (ex: 50lbs, 60 lbs, 70 lbs). Feel free to leave comments, would love to hear any advice or tips

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Forearms
Dumbbell Wrist Curls--60
--60
--60
Biceps
Standing Dumbbell Curls--60
--60
--60
Concentration Curls--60
--60
--60
Seated Hammer Curls--60
--60
--60
Triceps
Dumbbell Triceps Press--60
--60
--60
One-Dumbbell Triceps Extensions--60
--60
--60
Triceps Cable Pushdowns--60
--60
--60
Shoulders
Rear Dumbbell Raises--60
--60
--60
Front Dumbbell Raises--60
--60
--60
Lateral Dumbbell Raises--60
--60
--60
Seated Dumbbell Press--60
--60
--60
Trapezius
Modified Shrugs--60
--60
--60
Dumbbell Upright Rows--60
--60
--60
Chest
Dumbbell Bench Press--60
--60
--60
Incline Dumbbell Press--60
--60
--60
Flat Bench Dumbbell Flyes--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches-3030
Weighted Crunch5 lbs.3030
10 lbs.3030
Hanging Knee Tucks-1530
-1530
-1530
Hanging Leg Raises-2030
-1530
-1530
Flutter Kicks-3030
-3030
-3030
Back
Wide-Grip Front Pulldowns50 lbs.1260
50 lbs.1060
60 lbs.1060
Close-Grip Pulldowns50 lbs.1260
50 lbs.1060
60 lbs.1060
Reverse Fly15 lbs.1260
15 lbs.1060
15 lbs.1060
Dumbbell Pullovers25 lbs.1260
25 lbs.1060
30 lbs.1060
Lower Back
Deadlifts95 lbs.1260
95 lbs.1060
105 lbs.1060
Good Mornings55 lbs.1260
55 lbs.1060
60 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running1.500 miles12-

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