LINDY'S MONTH 1

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:

Dlindeman on September 28, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Back, Biceps, Chest, Lower Back, Triceps, Abs, Thighs, Calves

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

6 Days of physical training with a 7th day of rest. Flexibility included

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Back
Close-Grip Pulldowns	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
Biceps
Standing Barbell Curls	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Chest
Pec Deck Flyes	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Lower Back
Deadlifts	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
Chest
Incline Dumbbell Press	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Triceps
One-Dumbbell Triceps Extensions	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60

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

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	30	-

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