NEW YEAR'S 2011

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:

DaffyDhuck on February 15, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	125 lbs.	8	60
	125 lbs.	8	60
	125 lbs.	8	60
	125 lbs.	8	60
Flat Bench Dumbbell Flyes	30 lbs.	11	60
	30 lbs.	11	60
	30 lbs.	11	60
Cable Crossovers	30 lbs.	13	60
	30 lbs.	13	60
	30 lbs.	13	60
Back
Machine Seated Rows	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
Wide-Grip Front Pulldowns	80 lbs.	11	60
	80 lbs.	11	60
	80 lbs.	11	60
Machine Pullovers	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	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
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60

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

Day 2

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

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