FIRST TRY

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:

ryan3 on June 01, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	10	60
	155 lbs.	8	60
	165 lbs.	8	60
	185 lbs.	8	60
Thighs
Dumbbell Lunges	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Biceps
Barbell One-Arm Biceps Curl	40 lbs.	7	60
	40 lbs.	7	60
	40 lbs.	7	60
Triceps
Bent-Over Triceps Cable Extension	108 lbs.	8	60
	108 lbs.	8	60
	108 lbs.	8	60
Back
Lat Pulldown with Neutral Grip	84 lbs.	8	60
	84 lbs.	8	60
	84 lbs.	8	60
Chest
Incline Dumbbell Press	55 lbs.	6	60
	55 lbs.	6	60
	55 lbs.	6	60
Lower Back
Deadlifts	-	7	60
	-	8	60
	-	8	60
Shoulders
Seated Dumbbell Press	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Chest
Dumbbell Alternating Bench on Swiss Ball	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	50	30
Incline Sit-Ups	-	50	30

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

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