MY 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:

nakito199 on June 13, 2015

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Description

My workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Kettlebell Two-Hand Swing	1 kg.	25	60
Thighs
Stiff-Legged Dumbbell Deadlifts	5 kg.	10	60
	5 kg.	10	60
Barbell Squats	25 kg.	12	60
	25 kg.	12	60
	25 kg.	12	60
Dumbbell Reverse Lunge	5 kg.	10	60
	5 kg.	10	60
Back
Wide-Grip Front Pulldowns	5 kg.	12	60
	5 kg.	12	60
Seated Cable Rows	5 kg.	15	60
	5 kg.	15	60
Biceps
Standing Dumbbell Curls	1 kg.	10	60
	1 kg.	10	60
	1 kg.	10	60
Abs
Hanging Knee Tucks	-	35	30
Bicycle Crunches	-	35	30
Barbell Rollout	-	20	30
Medicine Ball V Sit-Ups	-	20	30

Day 6

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	11 kg.	10	60
	11 kg.	10	60
	11 kg.	10	60
Incline Dumbbell Press	2 kg.	15	60
	2 kg.	15	60
	2 kg.	15	60
Shoulders
Standing Dumbbell Press	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Triceps
Close-Grip Bench Press	11 kg.	12	60
	11 kg.	12	60
	11 kg.	12	60
One-Dumbbell Triceps Extensions	2 kg.	20	60
	2 kg.	20	60
Abs
Crunches	-	35	30
Negative Crunches	-	35	30
Reverse Crunches	-	35	30
V Sit-Ups	-	35	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 km	10	-

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