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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:

Dad56 on July 25, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Biceps, Shoulders, Triceps, Thighs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Thursday, Friday

Tags:

Do It

Description

Start of my program. Will adjust as I go.

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	5 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	-	12	60
	-	12	60
Biceps
Standing Barbell Curls	-	12	60
	-	12	60
Chest
Dumbbell Flyes	-	12	60
	-	12	60
Biceps
Seated Curls	-	12	60
	-	12	60
Shoulders
Dumbbell Arnold Shoulder Press	-	12	60
	-	12	60
Triceps
One-Arm Dumbbell Kickbacks	-	12	60
	-	12	60
Shoulders
Lateral Dumbbell Raises	-	12	60
	-	12	60
Triceps
Pushups: Close Grip	-	12	60
	-	12	60
Thighs
Leg Extensions	-	12	60
	-	12	60
Dumbbell Lunges	-	12	60
	-	12	60
Seated Machine Leg Press	-	12	60
	-	12	60

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