MONDAY PROGRAM

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:

Braniff on August 01, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

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
Dumbbell Bench Press	125 lbs.	10	60
	125 lbs.	10	60
	125 lbs.	10	60
Incline Dumbbell Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Flat Bench Dumbbell Flyes	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Pec Deck Flyes	300 lbs.	10	60
	300 lbs.	10	60
	300 lbs.	10	60
Cable Crossovers	150 lbs.	10	60
	150 lbs.	10	60
	150 lbs.	10	60
Decline Dumbbell Bench Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Triceps
Lying Triceps Extensions	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Triceps Bench Dips	-	20	60
	-	20	60
	-	20	60
Rope Extensions	290 lbs.	30	60
	290 lbs.	30	60
	290 lbs.	30	60
Single-Arm Reverse-Grip Pushdown	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Bent-Over Triceps Cable Extension	290 lbs.	20	60
	290 lbs.	20	60
	290 lbs.	20	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	440 lbs.	10	90
	440 lbs.	10	90
	440 lbs.	10	90
	440 lbs.	10	90
Duck Hack Squats	220 lbs.	10	90
	220 lbs.	10	90
	220 lbs.	10	90
Standing Leg Curls	35 lbs.	14	90
	35 lbs.	14	90
Leg Extensions	120 lbs.	12	90
	120 lbs.	12	90
Calves
Standing Calf Raises	370 lbs.	10	60
	370 lbs.	10	60
	370 lbs.	10	60
Lower Back
Machine Low Back Extensions	200 lbs.	10	60
	200 lbs.	10	60
	200 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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