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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:
nachoman on April 02, 2011
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Biceps, Triceps, Thighs, Calves, Back, Trapezius, Forearms
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press40 lbs.1060
40 lbs.1060
40 lbs.1060
Flat Bench Dumbbell Flyes40 lbs.1060
40 lbs.1060
40 lbs.1060
Shoulders
Seated Dumbbell Press40 lbs.1060
40 lbs.1060
40 lbs.1060
Machine Lateral Raises40 lbs.1060
40 lbs.1060
40 lbs.1060
Biceps
Standing Barbell Curls50 lbs.1060
50 lbs.1060
50 lbs.1060
Triceps
Lying Triceps Extensions20 lbs.1060
20 lbs.1060
20 lbs.1060
Biceps
Standing Alternate Dumbbell Curls40 lbs.1060
40 lbs.1060
40 lbs.1060
Triceps
Machine Triceps Dips150 lbs.-60
150 lbs.-60
150 lbs.-60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Tredmill incline 5.0 speed 4.00 miles15-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Smith Machine Squats70 lbs.1060
70 lbs.1060
70 lbs.1060
Calves
Standing Calf Raises150 lbs.1060
150 lbs.1060
150 lbs.1060
Thighs
Leg Extensions70 lbs.1060
70 lbs.1060
70 lbs.1060
Back
Pull Up with Neutral Grip-1060
-1060
-1060
Lat Pulldown with Neutral Grip70 lbs.1060
70 lbs.1060
70 lbs.1060
Trapezius
Cable Upright Rows40 lbs.1060
40 lbs.1060
40 lbs.1060
Forearms
Dumbbell Wrist Curls15 lbs.1060
15 lbs.1060
15 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Tredmill incline 5.0 speed 4.00 miles15-

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