INITIAL MARCH 2011

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:

Jag140mc on March 13, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Tuesday, Thursday, Saturday

Description

Just a simple beginning program... first draft, needs modification

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	7	15
	-	7	15
	-	7	15
Thighs
Seated Machine Leg Press	60 lbs.	7	15
	60 lbs.	7	15
	60 lbs.	7	15
Lying Leg Curls	40 lbs.	7	15
	40 lbs.	7	15
	40 lbs.	7	15
Calves
Standing Calf Raises	35 lbs.	7	15
	35 lbs.	7	15
	35 lbs.	7	15
Back
Machine Seated Rows	45 lbs.	7	15
	45 lbs.	7	15
	45 lbs.	7	15
Wide-Grip Behind-The-Neck Pulldowns	55 lbs.	7	15
	55 lbs.	7	15
	55 lbs.	7	15
Shoulders
Machine Shoulder Press	40 lbs.	7	15
	40 lbs.	7	15
	40 lbs.	7	15
Chest
Smith Machine Regular Bench Press	20 lbs.	7	15
	20 lbs.	7	15
	20 lbs.	7	15
Incline Dumbbell Press	25 lbs.	7	15
	25 lbs.	7	15
	25 lbs.	7	15
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	7	15
	25 lbs.	7	15
	25 lbs.	7	15
Triceps
Triceps Cable Pushdowns	30 lbs.	7	15
	30 lbs.	7	15
	30 lbs.	7	15
Biceps
Machine Preacher Curls	40 lbs.	7	15
	40 lbs.	7	15
	40 lbs.	7	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	4	-
Treadmill Walk: Incline 0%	0 miles	12	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	7	15
	-	7	15
	-	7	15
Thighs
Lying Leg Curls	-	-	60
Calves
Calf Presses	-	-	60
	-	-	60
Thighs
Leg Extensions	-	-	60
Back
Machine Seated Rows	-	-	60
Wide-Grip Front Pulldowns	-	-	60
Thighs
Seated Machine Leg Press	-	-	60

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