MIKE'S FIRST WEEK

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:

mtjr1981 on December 12, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Biceps, Chest, Lower Back, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	0
Bicycle Crunches	-	20	0
Machine Crunches	-	20	0
Hanging Knee Tucks	-	20	0
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	10	3
EZ Curl Bar Curls	35 lbs.	10	3
Seated Curls	35 lbs.	10	3
Chest
Dumbbell Bench Press	45 lbs.	12	3
Pushups	-	20	0
Lower Back
Deadlifts	215 lbs.	10	3
Machine Low Back Extensions	-	20	0
Back
Close-Grip Pulldowns	40 lbs.	10	3
Wide-Grip Front Pulldowns	40 lbs.	10	3
Triceps
Triceps Cable Pushdowns	40 lbs.	10	3
Triceps Bench Dips	-	10	3
One-Dumbbell Triceps Extensions	45 lbs.	10	3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2 miles	0	-
Stretching	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	0
Bicycle Crunches	-	20	0
Machine Crunches	-	20	0
Hanging Knee Tucks	-	20	0
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	10	3
EZ Curl Bar Curls	35 lbs.	10	3
Seated Curls	35 lbs.	10	3
Standing Alternate Dumbbell Curls	35 lbs.	10	3
EZ Curl Bar Curls	35 lbs.	10	3
Seated Curls	35 lbs.	10	3
Chest
Dumbbell Bench Press	45 lbs.	12	3
Pushups	-	20	0
Lower Back
Deadlifts	215 lbs.	10	3
Machine Low Back Extensions	-	20	0
Back
Close-Grip Pulldowns	40 lbs.	10	3
Wide-Grip Front Pulldowns	40 lbs.	10	3
Triceps
Triceps Cable Pushdowns	40 lbs.	10	3
Triceps Bench Dips	-	10	3
One-Dumbbell Triceps Extensions	45 lbs.	10	3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2 miles	0	-
Stretching	0 miles	10	-

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