KEITHANT

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:

Keithant on April 26, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
Incline Dumbbell Press	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
Pushups	-	20	60
	-	20	60
	-	20	60
Abs
Bench Knee Tucks	-	15	30
	-	15	30
	-	15	30
Hanging Knee Tucks	-	15	30
	-	15	30
	-	15	30
Sit-Ups	-	25	30
	-	25	30
	-	25	30
Mountain Climbers	-	20	30
	-	20	30
Back
Wide-Grip Front Pulldowns	100 lbs.	5	60
	100 lbs.	5	60
	100 lbs.	5	60
Seated Cable Rows	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
Wide-Grip Behind-The-Neck Pulldowns	100 lbs.	5	60
	100 lbs.	5	60
	100 lbs.	5	60
Cleans	135 lbs.	6	60
	135 lbs.	6	60
Biceps
EZ Curl Bar Curls	80 lbs.	8	60
	80 lbs.	8	60
Cable Curls	80 lbs.	8	60
	80 lbs.	8	60
Triceps
One-Arm Dumbbell Kickbacks	20 lbs.	12	60
	20 lbs.	12	60
Triceps Cable Pushdowns	80 lbs.	8	60
	80 lbs.	8	60
Shoulders
Lateral Cable Raises	50 lbs.	8	60
	50 lbs.	8	60
Seated Dumbbell Press	50 lbs.	8	60
	50 lbs.	8	60
Machine Shoulder Press	100 lbs.	8	60
	100 lbs.	8	60
Front Dumbbell Raises	25 lbs.	8	60
	25 lbs.	8	60
Trapezius
Dumbbell Shrugs	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-
Recumbent Stationary Bike	0.000 miles	0	-

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