NEW WORK-OUT

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:

philker21 on August 24, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	12	60
	150 lbs.	10	60
	165 lbs.	8	60
Pec Deck Flyes	60 lbs.	15	60
	60 lbs.	12	60
	70 lbs.	10	60
Thighs
Smith Machine Squats	105 lbs.	12	90
	115 lbs.	10	90
	125 lbs.	8	90
Lying Leg Curls	55 lbs.	12	60
	60 lbs.	10	60
Leg Extensions	70 lbs.	12	60
	80 lbs.	10	60
Back
Wide-Grip Front Pulldowns	100 lbs.	12	60
	110 lbs.	10	60
	115 lbs.	8	60
One-Arm Dumbbell Bent-Over Rows	35 lbs.	15	60
	40 lbs.	12	60
Biceps
Standing Barbell Curls	60 lbs.	12	60
	65 lbs.	10	60
	70 lbs.	8	60
Triceps
Triceps Cable Pushdowns	55 lbs.	12	60
	55 lbs.	10	60
	60 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	20	-

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