MENS FITNESS YEAR LONG

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:

zeebrula on March 11, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Thighs, Shoulders, Trapezius, Abs, Lower Back

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	75 lbs.	5	60
	75 lbs.	5	60
	75 lbs.	5	60
Thighs
Romanian Deadlift	75 lbs.	12	60
	75 lbs.	8	60
	75 lbs.	6	60
Shoulders
Standing Dumbbell Press	25 lbs.	12	60
	25 lbs.	8	60
	25 lbs.	6	60
Trapezius
Dumbbell Shrugs	40 lbs.	12	60
	40 lbs.	8	60
	40 lbs.	6	60
Thighs
Dumbbell Lunges	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	8	60
Abs
Sit-Ups	-	75	30
Sprint Run	-	8	15

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	110 lbs.	3	60
	110 lbs.	3	60
	110 lbs.	3	60
Chest
Parallel-Bar Dips	-	-	30
	-	-	30
	-	-	30
Thighs
Dumbbell Step Ups	15 lbs.	-	30
	15 lbs.	-	30
	15 lbs.	-	30
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	-	30
	20 lbs.	-	30
	20 lbs.	-	30
Thighs
Jump Squats: Body Weight	-	-	30
	-	-	30
	-	-	30
Abs
Russian Twist	-	-	30
	-	-	30
	-	-	30
Back
Inverted Row	-	-	30
	-	-	30
	-	-	30
Abs
Dumbbell Side Bends	40 lbs.	12	30
	40 lbs.	10	30
	40 lbs.	8	30

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

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