KEN'S WORKOUT

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:

KennyK on April 28, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Triceps, Thighs, Biceps, Forearms, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	50 lbs.	8	60
	70 lbs.	8	60
	100 lbs.	8	60
Incline Barbell Press	50 lbs.	8	60
	70 lbs.	8	60
	100 lbs.	8	60
Back
Wide-Grip Front Pulldowns	50 lbs.	8	60
	60 lbs.	8	60
	70 lbs.	8	60
Triceps
Triceps Cable Pushdowns	30 lbs.	8	60
	40 lbs.	8	60
	50 lbs.	8	60
Chest
Dumbbell Flyes	30 lbs.	8	60
	40 lbs.	8	60
	50 lbs.	8	60
Thighs
Leg Extensions	30 lbs.	8	60
	40 lbs.	8	60
	50 lbs.	8	60
Biceps
Standing Barbell Curls	20 lbs.	8	60
	40 lbs.	8	60
	50 lbs.	8	60
Forearms
Dumbbell Wrist Curls	20 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Abs
Crunches	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
Sit-Ups	-	20	30
	-	20	30
Leg Raises	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

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