GET LESS FAT AND MORE STRONGER

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:

matth101 on March 19, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday, Saturday

Description

Just something i made for myself

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	30	60
Biceps
Standing Barbell Curls	50 lbs.	30	60
Shoulders
Seated Dumbbell Shrugs	30 lbs.	30	60
Front Dumbbell Raises	20 lbs.	30	60
Back
Seated Cable Rows	150 lbs.	45	60
Back Extension with Lower Trap Raise	20 lbs.	max	60
Abs
Crunches	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	35 lbs.	30	60
Triceps
Triceps Cable Pushdowns	75 lbs.	30	60
Back
Wide-Grip Front Pulldowns	150 lbs.	45	60
Thighs
Angled Leg Press	400 lbs.	36	60
Leg Extensions	75 lbs.	30	60
Forearms
Barbell Wrist Curls	25 lbs.	max	60
Abs
Crunches	-	-	30
Chest
Pushups	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	30	-

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