NEW'S WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Jeremy27
Rating:
 Unrated
Created By:
Jeremy27 on January 16, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press45 lbs.860
45 lbs.860
50 lbs.660
55 lbs.460
60 lbs.360
Flat Bench Dumbbell Flyes40 lbs.860
40 lbs.860
45 lbs.660
50 lbs.460
55 lbs.360
Cable Crossovers50 lbs.860
50 lbs.860
55 lbs.660
60 lbs.460
65 lbs.360
Triceps
Machine Triceps Extensions70 lbs.860
70 lbs.860
75 lbs.660
80 lbs.460
85 lbs.360
One-Arm Dumbbell Kickbacks25 lbs.860
25 lbs.860
30 lbs.660
35 lbs.460
45 lbs.360
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-3520
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Triceps
Triceps Parallel-Bar Dips-1060
-1060
-1060
-1060
-1060
Chest
Machine Chest Press150 lbs.860
150 lbs.860
155 lbs.660
160 lbs.460
165 lbs.360
Decline Barbell Press--60
--60
--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats210 lbs.1090
210 lbs.1090
210 lbs.1090
210 lbs.1090
Duck Hack Squats140 lbs.1090
140 lbs.1090
140 lbs.1090
Standing Leg Curls25 lbs.1290
25 lbs.1290
Leg Extensions70 lbs.1590
70 lbs.1590
Calves
Donkey Calf Raises240 lbs.1060
240 lbs.1060
240 lbs.1060
Lower Back
Machine Low Back Extensions120 lbs.1060
120 lbs.1060
120 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-3520
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-

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