GETTING BACK INTO 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:

bulldog95 on January 18, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

Trying to get back into a routine. I will adjust this up after a month.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
Flat Bench Dumbbell Flyes	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	45 lbs.	8	60
	45 lbs.	8	60
Rope Extensions	60 lbs.	10	60
	60 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	300 lbs.	10	90
	300 lbs.	10	90
	300 lbs.	10	90
	300 lbs.	10	90
Standing Leg Curls	25 lbs.	13	90
	25 lbs.	13	90
Leg Extensions	80 lbs.	13	90
	80 lbs.	13	90
Calves
Standing Calf Raises	260 lbs.	10	60
	260 lbs.	10	60
Lower Back
Machine Low Back Extensions	140 lbs.	10	60
	140 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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