GLENN'S WORKOUT

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:

77fc3 on September 10, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	-	60
Flat Bench Dumbbell Flyes	-	-	60
Back
Machine Seated Rows	-	-	60
Shoulders
Seated Dumbbell Press	-	-	60
Trapezius
Dumbbell Upright Rows	-	-	60
Lower Back
Machine Low Back Extensions	-	-	60
Biceps
Standing Alternate Dumbbell Curls	-	-	60
Triceps
Rope Extensions	-	-	60
Biceps
Concentration Curls	-	-	60
Triceps
Dumbbell Lying Triceps Extensions	-	-	60
Abs
Flutter Kicks	-	-	30
Bicycle Crunches	-	-	30
Side Crunches	-	-	30
V Sit-Ups	-	-	30

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	-	60
Flat Bench Dumbbell Flyes	-	-	60
Back
Machine Seated Rows	-	-	60
Shoulders
Seated Dumbbell Press	-	-	60
Trapezius
Dumbbell Upright Rows	-	-	60
Lower Back
Machine Low Back Extensions	-	-	60
Biceps
Standing Alternate Dumbbell Curls	-	-	60
Triceps
Rope Extensions	-	-	60
Biceps
Concentration Curls	-	-	60
Triceps
Dumbbell Lying Triceps Extensions	-	-	60
Abs
Flutter Kicks	-	-	30
Bicycle Crunches	-	-	30
Side Crunches	-	-	30
V Sit-Ups	-	-	30

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

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