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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:

getomindst8 on December 28, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Cross-Body Cable Raises	10 lbs.	16	60
	10 lbs.	16	60
	10 lbs.	16	60
Trapezius
Barbell Upright Rows	50 lbs.	8	60
	50 lbs.	8	60
Barbell Shrugs	85 lbs.	11	60
	85 lbs.	11	60
Triceps
Lying Triceps Extensions	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Triceps Cable Pushdowns	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	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

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
Dumbbell Lunges	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Lying Leg Curls	40 lbs.	14	90
	40 lbs.	14	90
Leg Extensions	50 lbs.	15	90
	50 lbs.	15	90
Calves
Standing Calf Raises	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60
Biceps
Barbell Preacher Curls	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Seated Hammer Curls	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Forearms
Barbell Wrist Curls	45 lbs.	10	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

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

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