MONTH 1

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:

dznuts102 on August 07, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	150 lbs.	10	60
	150 lbs.	10	60
	150 lbs.	10	60
Incline Dumbbell Flyes	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Cable Crossovers	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Shoulders
Dumbbell Shoulder Press on Swiss Ball	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Lateral Dumbbell Raises	12 lbs.	10	60
	12 lbs.	10	60
	12 lbs.	10	60
Machine Rear Deltoid Extensions	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Triceps
Triceps Cable Pushdowns	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
One-Arm Dumbbell Kickbacks	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Abs
Russian Twist	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-
Interval Cardio	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bridge (Plank)	-	-	30
	-	-	30
	-	-	30
Straight-Arm Side Bridge	-	-	30
	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	0	-
Treadmill Walk: Incline 10%	0.000 miles	0	-
85% Max Sprint (RPE 6)	0.000 miles	0	-
Treadmill Walk: Incline 10%	0.000 miles	0	-
Cool Down	0.000 miles	0	-

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