MAY 2011

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:

waytil1 on May 01, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
	-	-	30
Reverse Crunches	-	-	30
Flutter Kicks	-	-	30
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	10	60
Bent-Over Barbell Rows	45 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	60
Seated Hammer Curls	15 lbs.	10	60
Barbell Preacher Curls	40 lbs.	10	60
Chest
Barbell Bench Press	125 lbs.	10	60
Dumbbell Bench Press	45 lbs.	10	60
Incline Dumbbell Press	105 lbs.	10	60
Lower Back
Back Extensions	-	10	60
Good Mornings	75 lbs.	10	60
Shoulders
Seated Dumbbell Press	25 lbs.	10	60
Seated Barbell Front Press	65 lbs.	10	60
Trapezius
Dumbbell Shrugs	35 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	1.5 miles	20	-
	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Back
Seated Cable Rows	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
Lower Back
Machine Low Back Extensions	110 lbs.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

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

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