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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Rating:
 Unrated
Created By:
joejoejoe on September 03, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
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
Barbell Bench Press240 lbs.860
240 lbs.860
240 lbs.860
240 lbs.860
Flat Bench Dumbbell Flyes60 lbs.1060
60 lbs.1060
60 lbs.1060
Pec Deck Flyes90 lbs.1060
90 lbs.1060
Triceps
Lying Triceps Extensions105 lbs.860
105 lbs.860
105 lbs.860
Triceps Cable Pushdowns85 lbs.1060
85 lbs.1060
85 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press360 lbs.1090
360 lbs.1090
360 lbs.1090
360 lbs.1090
Duck Hack Squats180 lbs.1090
180 lbs.1090
180 lbs.1090
Lying Leg Curls75 lbs.1290
75 lbs.1290
Leg Extensions100 lbs.1290
100 lbs.1290
Calves
Calf Presses310 lbs.1060
310 lbs.1060
310 lbs.1060
Lower Back
Machine Low Back Extensions180 lbs.1060
180 lbs.1060
180 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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