NEW ROUTINE

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:

wrm29 on April 22, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Abs, Back, Lower Back, Trapezius, Thighs, Forearms, Shoulders, Triceps, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	185 lbs.	10	60
	225 lbs.	8	60
	245 lbs.	6	60
	255 lbs.	4	60
	225 lbs.	6	60
	205 lbs.	8	60
Incline Barbell Press	175 lbs.	10	60
	185 lbs.	10	60
	205 lbs.	10	60
Incline Dumbbell Flyes	90 lbs.	12	60
	100 lbs.	12	60
	110 lbs.	12	60
Pec Deck Flyes	150 lbs.	12	60
	150 lbs.	12	60
	150 lbs.	12	60
Parallel-Bar Dips	-	15	60
	-	15	60
	-	15	60
Abs
Bicycle Crunches	-	30	30
	-	30	30
	-	30	30
Dumbbell Side Bends	50 lbs.	30	30
	-	-	30
	-	-	30
Hanging Knee Tucks	-	25	30
	-	-	30
	-	-	30
Incline Sit-Ups	-	30	30
	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Steady-State Cardio	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	135 lbs.	10	60
	155 lbs.	10	60
	155 lbs.	10	60
	135 lbs.	10	60
Machine Seated Rows	130 lbs.	10	60
	140 lbs.	10	60
	150 lbs.	10	60
Close-Grip Pulldowns	120 lbs.	10	60
	130 lbs.	10	60
	140 lbs.	10	60
One-Arm Dumbbell Bent-Over Rows	80 lbs.	15	60
Pull Up with Neutral Grip	-	12	60
	-	12	60
	-	12	60
Lower Back
Back Extensions	-	15	60
	-	15	60
	-	15	60
Trapezius
Barbell Shrugs	135 lbs.	20	60
	225 lbs.	12	60
	275 lbs.	8	60
	225 lbs.	10	60
Dumbbell Shrugs	160 lbs.	10	60
	160 lbs.	10	60
	160 lbs.	10	60

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