NEW BEGININGS

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:

Tikboi on June 28, 2010

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Flat Bench Dumbbell Flyes	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Cable Crossovers	60 lbs.	11	60
	60 lbs.	11	60
	60 lbs.	11	60
Triceps
Lying Triceps Extensions	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Triceps Cable Pushdowns	80 lbs.	10	60
	80 lbs.	10	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Barbell Lunges	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	25 lbs.	13	90
	25 lbs.	13	90
	25 lbs.	13	90
Leg Extensions	90 lbs.	12	90
	90 lbs.	12	90
Calves
Standing Calf Raises	280 lbs.	10	60
	280 lbs.	10	60
Seated Calf Raises	80 lbs.	13	60
	80 lbs.	13	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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