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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:

Mirkuri on September 20, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Abs, Biceps, Triceps, Chest, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

1st Time

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	60
Bench Knee Tucks	-	20	60
Side Crunches	-	20	60
Bicycle Crunches	-	20	60
Reverse Crunches	-	20	60
Leg Raises	-	20	60
Plank with Elevated Feet	-	20	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	60
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	10	60
Triceps Bench Dips	-	10	60
Chest
Pushups	-	10	60
	-	10	60
	-	10	60
Shoulders
Dumbbell Cross Punch	10 lbs.	10	60
Lateral Dumbbell Raises	10 lbs.	10	60
Dumbbell Shoulder Press, Staggered Stance	20 lbs.	10	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	3 miles	25	-

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