RYAN'S

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:

huskers4545 on July 30, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Description

Fun

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	15	60
Back
Standing Dumbbell Rows	20 lbs.	15	60
Shoulders
Standing Dumbbell Press	35 lbs.	15	60
Biceps
Standing Dumbbell Curls	30 lbs.	15	60
Triceps
One-Dumbbell Triceps Extensions	30 lbs.	15	60
	30 lbs.	15	60
Thighs
Walking Lunges without Weight	-	16	60
Chest
Pushups	-	15	60
Back
Plate Bent Over Row	10 lbs.	15	60
Shoulders
Dumbbell Shoulder Press, Staggered Stance	25 lbs.	15	60
Biceps
Standing Dumbbell Curls	25 lbs.	15	60
Triceps
One-Arm Dumbbell Kickbacks	15 lbs.	15	60
Thighs
Walking Lunges without Weight	-	12	60
Squats: Body Weight	-	12	60
Chest
Pushups	-	7	60
	-	7	60
	-	7	60
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	15	60
	25 lbs.	15	60
Trapezius
Dumbbell Upright Rows	20 lbs.	15	60
Biceps
Standing Dumbbell Curls	25 lbs.	7	60
	25 lbs.	7	60
	35 lbs.	7	60
Triceps
Triceps Bench Dips	-	15	60
Thighs
Squats: Body Weight	-	8	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	20	30
Reverse Crunches	-	15	30
Crunch Twists	-	15	30
Hanging Knee Tucks	-	15	30
Bridge (Plank)	-	1	30
Thighs
Barbell Squats	35 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	8	60
Chest
Pushups	-	20	60
	-	20	60
Pushup Hold	-	3	60
	-	3	60
Lower Back
Back Extension: Ground	-	10	60
Back Extension: Plank Hold with Lift	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2 miles	20	-

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