MY OWN LITTLE WORKOUT

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:

fatman22 on August 10, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Chest, Forearms, Thighs, Triceps, Back

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	30 lbs.	15	60
Standing Alternate Dumbbell Curls	30 lbs.	15	60
Standing Barbell Reverse Curls	30 lbs.	10	60
Chest
Barbell Bench Press	95 lbs.	15	60
	115 lbs.	8	60
	135 lbs.	3	60
Dumbbell Bench Press	30 lbs.	12	60
Dumbbell Flyes	25 lbs.	10	60
Forearms
Weight Roll-Ups	5 lbs.	5	60
Thighs
Barbell Squats	-	10	60
Dumbbell Lunges	35 lbs.	15	60
	35 lbs.	15	60
Triceps
Dumbbell Triceps Press	30 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Swimming	0.5 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	30 lbs.	15	60
Standing Alternate Dumbbell Curls	30 lbs.	15	60
Standing Barbell Reverse Curls	30 lbs.	10	60
Chest
Barbell Bench Press	95 lbs.	15	60
	115 lbs.	8	60
	135 lbs.	3	60
Dumbbell Bench Press	30 lbs.	12	60
Dumbbell Flyes	25 lbs.	10	60
Forearms
Weight Roll-Ups	5 lbs.	5	60
Thighs
Barbell Squats	-	10	60
Dumbbell Lunges	35 lbs.	15	60
	35 lbs.	15	60
Triceps
Dumbbell Triceps Press	30 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Swimming	0.5 miles	0	-

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