JANUARY

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:

michaelebert on January 10, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	8	60
	140 lbs.	8	60
	140 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Triceps
One-Arm Dumbbell Extensions	20 lbs.	8	60
	20 lbs.	8	60
Rope Extensions	45 lbs.	11	60
	45 lbs.	11	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 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	180 lbs.	10	90
	180 lbs.	10	90
	180 lbs.	10	90
	180 lbs.	10	90
Lying Leg Curls	50 lbs.	13	90
	50 lbs.	13	90
Leg Extensions	60 lbs.	15	90
	60 lbs.	15	90
Calves
Standing Calf Raises	210 lbs.	10	60
	210 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60

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

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