This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
dliff21 on August 25, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press40 lbs.860
40 lbs.860
40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1160
35 lbs.1160
35 lbs.1160
Incline Dumbbell Flyes30 lbs.1060
30 lbs.1060
Triceps
One-Dumbbell Triceps Extensions40 lbs.1260
40 lbs.1260
40 lbs.1260
Rope Extensions45 lbs.1260
45 lbs.1260
45 lbs.1260
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Medicine Ball V Sit-Ups--20
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges55 lbs.1090
55 lbs.1090
55 lbs.1090
55 lbs.1090
Angled Leg Press240 lbs.1090
240 lbs.1090
240 lbs.1090
Lying Leg Curls50 lbs.1390
50 lbs.1390
Leg Extensions60 lbs.1590
60 lbs.1590
Calves
Donkey Calf Raises210 lbs.1060
210 lbs.1060
210 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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