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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:

abnwrench on March 02, 2010

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	120 lbs.	15	60
	120 lbs.	15	60
	120 lbs.	15	60
Decline Barbell Press	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
Pec Deck Flyes	135 lbs.	15	60
	135 lbs.	15	60
	135 lbs.	15	60
Back
Machine Seated Rows	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
Back Extension with Lower Trap Raise	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Reverse Fly	85 lbs.	15	60
	85 lbs.	15	60
	85 lbs.	15	60
Wide-Grip Front Pulldowns	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Abs
Hanging Knee Tucks	-	24	30
Machine Crunches	100 lbs.	15	30
	100 lbs.	15	30
	100 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	85 lbs.	15	60
	85 lbs.	15	60
	85 lbs.	15	60
Triceps
Machine Triceps Dips	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Triceps
Triceps Cable Pushdowns	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Shoulders
Machine Shoulder Press	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Lateral Dumbbell Raises	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Front Dumbbell Raises	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Trapezius
Dumbbell Shrugs	85 lbs.	15	60
	85 lbs.	15	60
	85 lbs.	15	60
Abs
Hanging Knee Tucks	-	24	30
	-	24	30
	-	24	30
Machine Crunches	100 lbs.	15	30
	100 lbs.	15	30
	100 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

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