This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
abnwrench
Rating:
 Unrated
Created By:
abnwrench on April 23, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Abs, Biceps, Triceps, Shoulders, Trapezius

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press130 lbs.1560
130 lbs.1560
130 lbs.1560
Decline Barbell Press70 lbs.1560
70 lbs.1560
70 lbs.1560
Pec Deck Flyes170 lbs.1560
170 lbs.1560
170 lbs.1560
Back
Machine Seated Rows70 lbs.1560
70 lbs.1560
70 lbs.1560
Back Extension with Lower Trap Raise25 lbs.1560
25 lbs.1560
25 lbs.1560
Reverse Fly90 lbs.1560
90 lbs.1560
90 lbs.1560
Wide-Grip Front Pulldowns110 lbs.1560
110 lbs.1560
110 lbs.1560
Abs
Hanging Knee Tucks-2430
-2430
-2430
Weighted Crunch25 lbs.2530
25 lbs.2530
25 lbs.2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
65% Max Run (RPE 4)0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Machine Preacher Curls95 lbs.1560
95 lbs.1560
95 lbs.1560
Triceps
Machine Triceps Dips75 lbs.1560
75 lbs.1560
75 lbs.1560
Biceps
Standing Alternate Dumbbell Curls35 lbs.1560
35 lbs.1560
35 lbs.1560
Triceps
Triceps Parallel-Bar Dips-1560
-1560
-1560
Shoulders
Machine Shoulder Press70 lbs.1560
70 lbs.1560
70 lbs.1560
Trapezius
Dumbbell Shrugs110 lbs.1560
110 lbs.1560
110 lbs.1560
Shoulders
Lateral Dumbbell Raises55 lbs.1560
55 lbs.1560
55 lbs.1560
Abs
Hanging Knee Tucks-2530
-2530
-2530
Weighted Crunch25 lbs.2530
25 lbs.2530
25 lbs.2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
65% Max Run (RPE 4)0.000 miles30-

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