GET FIT DOT

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:

unclescam on January 02, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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.)
Abs
Crunches	-	20	30
Reverse Crunches	-	15	30
Crunch Twists	-	15	30
Bridge (Plank)	-	10	60
Shoulders
Seated Dumbbell Press	25 lbs.	15	60
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	15	60
Shoulders
Kettlebell See Saw Overhead Press	25 lbs.	15	60
Shoulder Press with Tubing	-	15	60
Chest
Elevated Push Ups	-	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
Thighs
Single-Arm Dumbbell Swing	-	-	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
Reverse Crunches	-	15	30
Crunch Twists	-	15	30
Bridge (Plank)	-	10	60
Shoulders
Seated Dumbbell Press	25 lbs.	15	60
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	15	60
Shoulders
Kettlebell See Saw Overhead Press	25 lbs.	15	60
Shoulder Press with Tubing	-	15	60
Chest
Elevated Push Ups	-	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60

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