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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Rating:
 Unrated
Created By:
matty_aa on March 04, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press11 kg.860
11 kg.860
11 kg.860
Flat Bench Dumbbell Flyes1 kg.960
1 kg.960
Back
Close-Grip Pulldowns5 kg.860
5 kg.860
5 kg.860
Bent-Over Barbell Rows11 kg.960
11 kg.960
Lower Back
Machine Low Back Extensions5 kg.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press1 kg.860
1 kg.860
1 kg.860
Trapezius
Barbell Upright Rows7 kg.860
7 kg.860
Triceps
Machine Triceps Extensions5 kg.860
5 kg.860
5 kg.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km30-

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