MIKE A

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:

mshaw60 on November 24, 2015

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Biceps, Triceps, Forearms, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	12	120
	20 lbs.	10	120
	25 lbs.	6	120
	30 lbs.	5	120
EZ Bar Curls with Close Grip	44 lbs.	max	120
	44 lbs.	max	120
	44 lbs.	max	120
	44 lbs.	max	120
Cross Body Hammer Curls	15 lbs.	max	120
	15 lbs.	max	120
	15 lbs.	max	120
	15 lbs.	max	120
Triceps
Triceps Cable Pushdowns	35 lbs.	12	120
	40 lbs.	10	120
	45 lbs.	8	120
	50 lbs.	6	120
Alternating Supine Triceps Extensions	20 lbs.	max	120
	15 lbs.	max	120
	20 lbs.	max	120
	15 lbs.	max	120
Barbell Lying Triceps Extension to Press	44 lbs.	max	120
	44 lbs.	max	120
	44 lbs.	max	120
	44 lbs.	max	120
Forearms
Dumbbell Reverse Wrist Curls	10 lbs.	max	60
	10 lbs.	max	60
	10 lbs.	max	60
Barbell Wrist Curls	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Barbell Reverse Wrist Curls	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Abs
Crunches	-	50	30
Leg Raises	-	15	30
	-	12	30
	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical- CrossTRainer	1.500 miles	15	0
Walking (steps/day)	0.000 miles	44	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	30	30
Side Crunches	-	30	30
Crunches	-	30	30
Reverse Crunches	-	30	30
Side Crunches	-	30	30
Crunches	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Kickboxing	0.000 miles	60

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