JSIMONACEMAN

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:

JSIMON1935 on November 03, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Abs, Biceps, Back, Thighs

Tags:

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Description

Treadmill Fast Walk, Chest Press, Crunches/Knee High Crunches, Standing Dumbbell Curl, Straight Arm Cable Pull Down, & Leg Extentions

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	50 lbs.	max	60
	50 lbs.	max	60
Abs
Crunches	-	-	60
Knee-Up Crunches	-	10	60
	-	10	60
Biceps
Standing Dumbbell Curls	9 lbs.	max	60
	9 lbs.	max	60
Back
Straight Arm Cable Pulldown	40 lbs.	max	60
	40 lbs.	max	60
Thighs
Leg Extensions	40 lbs.	max	60
	40 lbs.	max	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0.000 miles	16	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	50 lbs.	max	60
	50 lbs.	max	60
Abs
Crunches	-	-	60
Knee-Up Crunches	-	10	60
	-	10	60
Biceps
Standing Dumbbell Curls	9 lbs.	max	60
	9 lbs.	max	60
Back
Straight Arm Cable Pulldown	50 lbs.	max	60
	40 lbs.	max	60
Thighs
Leg Extensions	40 lbs.	max	60
	40 lbs.	max	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0.000 miles	15	-

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