SPENCER YEAR 1 MONTH 1 WORKOUT

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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:

scdrake on February 25, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Sit-Ups	-	20	30
	-	20	30
Flutter Kicks	-	10	30
	-	10	30
Mountain Climbers	-	20	30
	-	20	30
Chest
Pushups	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	1.000 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Sit-Ups	-	20	30
	-	20	30
Flutter Kicks	-	10	30
	-	10	30
Mountain Climbers	-	20	30
	-	20	30
Chest
Pushups	-	10	60
	-	10	60
Abs
Sit-Ups	-	20	30
	-	20	30
Flutter Kicks	-	10	30
	-	10	30
Mountain Climbers	-	20	30
	-	20	30
Chest
Pushups	-	10	60
	-	10	60
	-	10	60
Dumbbell Bench Press	20 lbs.	15	60
	20 lbs.	15	60
Dumbbell Flyes	20 lbs.	7	60
	20 lbs.	7	60
Pushups: Wide-Grip	-	10	60
	-	10	60
Standing Dumbbell Flyes	20 lbs.	7	60
	20 lbs.	7	60
Lower Back
Deadlifts	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	1.000 miles	10	-
	2.000 miles	16	-

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